Wednesday 2017.06.14

Jun 13, 2017

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Strength

Take 15:00 to build to a heavy:

• Turkish Get Up

Conditioning

For time:

• 100 Kettlebell Snatches (53/35)

Tuesday 2017.06.13

Jun 12, 2017

*Reminder*

The gym is being painted this week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Strength

In 15:00, build to a heavy of the following complex:

• Snatch Pull + Snatch Deadlift to position 1 + Power Snatch from pause at position 1

Conditioning

For time:

• 800m Run

Then 3 rounds of:

• 2 Rope Climbs
• 12 Toes to Bar

Then

• 400m Run

Monday 2017.06.12

Jun 11, 2017

*Reminder*

The gym is being painted this week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Strength

Back Squat

Performance:

• 8 Rep Max

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 7 reps have no tempo restriction.

• 2 x 8 @ your 8 rep max weight just established

These sets have no tempo restriction.

Fitness:

• 3 x 6-8

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 5-7 reps have a 30X1 tempo.

Conditioning

For time:

• 125 Wall Balls (20/14)

Every time you drop the ball you will complete 10 burpees.

Saturday 2017.06.10

Jun 9, 2017

*Reminder*

The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Working in Teams of 4:

• 9 Minutes to work up to a cumulative 8RM overhead squat – racks may be used.

3 minutes to clean up, then, two persons working at a time, two plates per team (45/25), two rounds for time:

• 40m Synchro Overhead Plate Walking Lunge
  
• 600m Run /w plates
  
• 50 Synchro Burpees Over Plates (open standard perpendicular to plate, TFTOTFL)
  
• 20 Partner Sit Ups

soft 23 min cap for part 2

Friday 2017.06.09

Jun 8, 2017

*Reminder*

The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Strength

1A) Strict Press

• 3 x 7-9 @ 20X1

1B) Supinated Grip Barbell Row

• 3 x 12

Conditioning

Every minute on the minute for 21:00:

• Minute 1: Bike or Row x 12/8 Calories
• Minute 2: Burpees x 12
• Minute 3: Rope Climbs x 2