Friday 2018.01.05

Strength

2 Sets:

  • 1:00 Max Unbroken Thrusters @ 10X1

Rest 2:00

Conditioning

3 Rounds for time:

  • 20 Hang Power Cleans (95/65)
  • 20 Burpees over the Barbell

12:00 time cap.

Thursday 2018.01.04

Strength

3 Sets:

  • 4-6 Barbell Good Morning @ 31X1
  • 10-12 Weighted Sit Ups

For the weighted sit ups, anchor your feet and hold a dumbbell behind your neck.

Conditioning

Every 5:00 for 5 rounds:

  • 20/30 Calorie Row or Bike
  • 20 Kettlebell Swings (35/53)
  • 5 Muscle Ups

Scale the muscle ups to 15 of any pull up variation.

Wednesday 2018.01.03

Strength

Back Squat

Performance:

  • 4 x 1 @ 85-90%

Fitness:

  • 4 x 3-5 @ 21X1

Conditioning

3 Rounds:

  • 1:00 of Double Unders
  • 1:00 of Rowing or Assault Bike
  • 1:00 of Toes to Bar
  • 1:00 Rest

Tuesday 2018.01.02

Strength

Every 1:30 x 10 sets:

Performance:

  • Snatch x 1

Fitness:

  • Slow Snatch Pull + Hang Snatch

Conditioning

2 Rounds for time:

  • 15 Burpees
  • 20 Power Snatch (55/75)
  • 15 Burpees
  • 20 Clean and Jerks (55/75)

Monday 2018.01.01

Happy New Year!

There is ONE CLASS at 1000 today.

Conditioning

In teams of three, complete for time:

  • 2018m Row (OPWAAT)

Then complete three rounds of:

  • 20 Synchro Burpees
  • 18 Dumbbell Thruster Relay (35/25)

Then, complete:

  • 2018m Row (OPWAAT)

Saturday 2017.12.30

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24thWe will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Conditioning

In teams of 4, conga line style, complete as many rounds as possible in 20:00:

  • 15 Box Jumps (20/24)
  • 10 Power Cleans (125/185)
  • 30 Wall Balls (14/20)
  • Rest Station

Each athlete occupies a station. You may not rotate until all athletes on your team have completed their prescribed work. There is a 1:30 cap on each station.

Friday 2017.12.29

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24thWe will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 6-8 Romanian Deadlifts @ 30X0
  • 20m Suitcase Carry each arm

Conditioning

For time:

  • 60/40 Calorie Bike or Row
  • 40 Burpees
  • 40 Thrusters (45/35)

Thursday 2017.12.28

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24thWe will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 8 Alternating Arm Dumbbell Strict Press each arm
  • 8-10 Single Arm Dumbbell Rows each arm @ 20X0

Conditioning

5 Rounds:

In 1:00, complete:

  • 10/8 Calorie Bike or Row
  • AMRAP Alternating Dumbbell Snatches (50/35) in remaining time

Rest 1:00 between rounds.

Wednesday 2017.12.27

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24thWe will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Strength

Four Sets:

  • 6 Barbell Back Rack Reverse Lunges each leg
  • 20m Kettlebell Front Rack Carry

Conditioning

With a partner, alternating every :30, complete as many rounds as possible in 20:00:

  • 30 Calorie Bike or Row
  • 30 Wall Balls (20/14)
  • 30 Burpee Box Jump Overs (24/20)

Tuesday 2017.12.26

Heads up on holiday scheduling…

We will run on a normal class schedule through Sunday, December 24thWe will run reduced holiday hours from December 25th – January 1st. Our schedule will be as follows:

  • Christmas Day (12/25): CLOSED
  • Tuesday, 12/26: ONE class at 0900, Open Gym 10-12
  • Wed-Fri, 12/27-29 reduced hours:
    • 0600
    • 0900
    • 1130
    • 1730
  • Sat/Sun 12/30-12/31: Regular schedule
  • New Year’s Day (1/1): ONE class at 1000
  • 1/2/2018: Regular hours resume

Programming Note

This is a deload week. Enjoy some fun workouts and the remainder of the holiday season. Allow your bodies the rest it needs to recover.

Strength

Four Sets:

  • 4-6 Bench Press @ 20X1
  • :45 Side Plank each side

Rest as needed between exercises.

Conditioning

Every minute on the minute for 20:00:

  • Minute 1: Kettlebell Swings x 15 (70/53)
  • Minute 2: Burpees x 15

:40 Time cap on each minute.