May 20, 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) Back Squat
Performance: 5/3/1
Use 90% plus 10# as your training max.
Fitness:
1B) Deficit Push Up Negative
Conditioning
Complete as many rounds as possible in 12:00:
- 20/18 Calorie bike or row
- 20m Dumbbell front rack walking lunge (50/35)
May 18, 2018
Conditioning
In a team of 3, complete as many rounds as possible in 30:00:
- 150 Calorie bike or row (alternate every 25)
- 200m Run together
- 150 Toes to bar (alternate every 25)
- 200m Run together
- 150 Wall Balls (alternate every 25)
- 200m Run together
- 150 Kettlebell Swings (alternate every 25)
- 200m Run together
If you break more than once on your set of 25, you must complete 10 burpees before resuming your set.
May 17, 2018
Strength
1A) Bench Press
Performance: 5/3/1
Use 90% + 5lbs as your training max.
Fitness:
1B) Pull Up Negative + Scap Pull Up
Conditioning
Complete 3 rounds for time:
- 20 Push Press (95/65)
- 10 Strict Pull Ups
9:00 time cap.
May 16, 2018
Strength
1A) Deadlift
Performance: 5/3/1
Use 90% + 10lbs as your training max.
Fitness:
1B) V-Up
Conditioning
In a team of 3, in 15:00:
- Row for distance (alternating every 250m)
- Complete 15 Russian kettlebell swings (70/53) after each row
May 15, 2018
Conditioning
At 0:00:
At 12:00:
- 70/55 Calorie Bike or Row
- 10 Man Makers (45/30)
At 24:00:
- 400m Run
- 70 Double Unders
- 400m Run
There is a 9:00 cap on each section.
