Saturday 2018.05.26

May 25, 2018

*Scheduling Note*

There will be one class at 0900 on Memorial Day (Monday, May 28th).

Please join us for a special workout, “Daniel,” in honor of Army Sgt 1st Class Daniel Crabtree.

Conditioning

In teams of 3, complete for time:

  • 400m Seabag Run (60/45)
  • 90 Dumbbell Squats (50/35) (alternate every 15)
  • 400m Seabag Run
  • 180 Dumbbell Push Press (50/35) (alternate every 15)
  • 400m Seabag Run
  • 270 Burpees (alternate every 15)

Friday 2018.05.25

May 24, 2018

*Scheduling Note*

There will be one class at 0900 on Memorial Day (Monday, May 28th).

Please join us for a special workout, “Daniel,” in honor of Army Sgt 1st Class Daniel Crabtree.

Strength

1A) Deadlift

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use 90% plus 10# as your training max.

Fitness:

  • 4 x 2-4 @ 31X1

1B) V-Ups

  • 3 x Max effort

Conditioning

21-15-9

  • Burpees over the Bar
  • Deadlifts (185/125)

Thursday 2018.05.24

May 23, 2018

*Scheduling Note*

There will be one class at 0900 on Memorial Day (Monday, May 28th).

Please join us for a special workout, “Daniel,” in honor of Army Sgt 1st Class Daniel Crabtree.

Strength

1A) Bench Press

Performance: 5/3/1

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

Use 90% plus 5lbs as your training max.

Fitness:

  • 4 x 2-4 @ 21X1

1B) Pull Up Negative + Scap Pull Up

  • 3 x 3-5

Conditioning

Complete as many rounds as possible in 10:00:

  • 3 Muscle Ups
  • 10 Dumbbell Hang Clean and Jerks (50/35)

Fitness

  • 10 Pull Ups
  • 10 Dumbbell Hang Clean and Jerks

Wednesday 2018.05.23

May 22, 2018

*Scheduling Note*

There will be one class at 0900 on Memorial Day (Monday, May 28th).

Please join us for a special workout, “Daniel,” in honor of Army Sgt 1st Class Daniel Crabtree.

Strength

Every minute on the minute for 12:00:

  • Segmented snatch pull* + snatch (pos.1) + :03 pause in bottom of squat

*Pause at position 2, 1, and extension on the way up.

Conditioning

For time:

  • 50m Sandbag carry (100/150)
  • 100 Double unders
  • 50 Wall balls (14/20)
  • 50 Calorie bike or row

Tuesday 2018.05.22

May 21, 2018

*Scheduling Note*

There will be one class at 0900 on Memorial Day (Monday, May 28th).

Please join us for a special workout, “Daniel,” in honor of Army Sgt 1st Class Daniel Crabtree.

Conditioning

3 Rounds for time:

  • 800m Run
  • 40 Kettlebell swings (35/53)
  • 20 Burpees