NEWS

Programming

Programming

In this week's Weightliftig Class: Testing Week Power Clean & Squat Clean

In this week's Gymnastics Class: Muscle Up

In this week's Mobility Class: Schulter

 

Monday 20181022

Every minute for 15 minutes, alternate between:

15 Calories Assault Bike

20 Wallballs

5 Bar Muscle Up

 

Tuesday 20181023

For time:

45 Deadlifts

30 Hang Power Cleans

25 Shoulder to Overhead

15 Overhead Squats

 

Wednesday 20181024

21 - 15 - 9 reps for time of:

Kettlebell Swings

Ski Erg Calories

 

Rest 5 minutes

 

15 - 12 - 9 reps for time of:

Kettlebell Swings

Ski Erg Calories

 

Thursday 20181025

AMRAP in 30 minutes of:

50 - 40 - 30 - 20 - 10

Calorie Row

Burpee Box Jumps

 

directly into

 

50 - 40 - 30 - 20 -10

Toes-to-Bar

Hang Power Snatch

 

Friday 20181026

For time:

100 Back Squats 

Every time you drop the bar, run 200m.

 

Saturday 20181027

AMRAP in 22 minutes of:

30 Double Unders

7 Power Cleans

7 Push Press

 

Partner complete full rounds before they switch.

 

Sunday 2018128

10 rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Partners change as needed.

 

Programming

Programming

In this week's Weightliftig Class: Testing Week

In this week's Gymnastics Class: Muscle Up

In this week's Mobility Class: Schulter

 

Monday 20181015

3 rounds for time of:

600m Run

21 Hang Squat Snatch

 

Tuesday 20181016

Every minute for 30 minutes, alternate between:

Calorie Ski Erg

Rest

Sit-ups

Rest

Double Unders

Rest

Wednesday 20181017

3 rounds for time of:

10 Clean & Jerks

50 Wallballs

 

Thursday 20181018

In teams of 3:

5 minutes of Assault Bike Calories

5 minutes of Farmers Walk

5 minutes of Pull-ups

5 minutes of Row Calories

Friday 20181019

"McGhee"

AMRAP in 30 minutes of:

5 Deadlifts

13 Push-ups

9 Box Jumps

 

Saturday 20181020

In teams of 2, for time:

2000m Ski

200 Double Unders

4000m Bike

200 Double Unders

2000m Ski

 

Sunday 2018102

In teams of 2, AMRAP in 25 minutes of:

Sandbag Burpee Over Box

Every 5:00 run 200m and 20 Toes-to-Bar.

 

Programming

Programming

In this week's Weightliftig Class:

In this week's Gymnastics Class: Muscle Up

In this week's Mobility Class: Schulter

 

Monday 20181008

AMRAP in 15 minutes of:

18/12 Calories Assault Bike

15 Dumbell Box Step Over

12 Wall Balls

9 Chest-to-Bar Pull-ups

6 Dumbell Cleans

 

Tuesday 20181009

Every minute for 10 minutes, alternate between:

Calorie Row

Burpee Over Rower

Rest 5 minutes

Every minute for 10 minutes, alternate between:

Ski Calories

Burpee Box Jump Overs

 

Wednesday 20181010

For Time:

Buy in: 1 Mile Run

7 Rounds:

7 Sandbag Over Shoulder

7 Pull Ups

7 Toes to Bar

 

Thursday 20181011

In teams of 2:

50 - 40 - 30 - 20 - 10

Calorie Row

Dumbell Thrusters

 

Partners split the work as needed.

 

Friday 20181012

Every minute for 30 minutes, alternate between:

Shuttle Runs

Sit-ups

Double Kettlebell Squats

Push ups

Rest

 

Saturday 20181013

AMRAP in 20 minutes of:

50 Double Unders

5 Kettlebell Snatches (left arm)

5 Kettlebell Snatches (right arm)

 

Partners switch after each round.

 

Sunday 20181014

AMRAP in 25 minutes of:

Buy-in: 200/150 Calories Assault Bike

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

 

Partners complete full rounds of "DT" before they switch.

Programming

Programming

In this week's Weightliftig Class:  Press

In this week's Gymnastics Class: Midline & Core

In this week's Mobility Class: Schulter

 

Monday 20181001

AMRAP in 20 minutes of:

50 Double Unders

25/20 Calories Ski

8 Bar Muscle Ups

 

Tuesday 20181002

2 rounds for time of:

50 Lateral Burpees

30 Overhead Lunges with Plate

30 Front Squats

 

Wednesday 20181003

AMRAP in 10 minutes of:

15 Kettlebell Swings

10 Pull-ups

 

Thursday 20181004

In teams of 2, 16 rounds for time of:

30 Double Unders

15 Power Cleans

 

Friday 20181005

21 - 15 - 9 reps for time of:

Sandbag Thrusters

Calories Assault Bike

 

Saturday 20181006

In teams of 3, AMRAP in 30 minutes of:

Partner 1: Run 400m

Partner 2: Sandbag Hold

Partner 3: Burpee Toes-to-Bar

 

Sunday 20181007

3 rounds, 1 minute per station:

Wallballs

Dumbell Hang Snatch

Box Jump Over

Dumbell Push Press 

Row

 

Programming

Programming

In this week's Weightliftig Class: Clean

In this week's Gymnastics Class: Midline & Core

In this week's Mobility Class: Bewegung und Faszien

 

Monday 20180924

2 rounds for time of:

30 Back Squats

30 Lateral Burpees

 

Tuesday 20180925

3 rounds for time:

500m Row

10 Toes-to-Bar

10 Ring Dips

 

Rest 5 minutes

For time:

Row 1000m

20 Toes-to-Bar

20 Ring Dips

 

Wednesday 20180926

3 rounds, each for time of:

15/10 Calories Assault Bike

10 Deadlifts

15 Burpees

15/10 Calories Assault Bike

 

Thursday 20180927

In teams of 2, every minute for 26 minutes:

Ski 100m

Max rep Dumbell Hang Squat Clean Thrusters

 

Friday 20180928

3 rounds for time:

800m Run

50 Box Jumps

 

Saturday 20180929

Tabata this:

Air Squats

Push-ups

V-ups

Pull-ups

 

Sunday 20180930

In teams of 2, AMRAP in 30 minutes of:

100 Double Unders

50 Slam Balls

25 Dumbell Burpee Box Step Overs