1. Thursday 11/7/2019

    Thursday:   Skill (in class) Go over/practice Toes 2 rings and burpee box step overs. Conditioning: (in class) “The GRID” Teams of 2 5 rounds for time: (25min cap) 20 DB burpee box step overs (50’s/35lb 24/20”) 20 DB thrusters (50/35’s) 20…Read More

  2. Wednesday 11/6/2019

    Wednesday: Gymnastic Conditioning On the 2:00 x 5 Sets: 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Take OHS barbell from the floor. Kilos - 52/38   Skill conditioning: (in class) Reverse Tabata banded sprints  Reverse Tabata bik…Read More

  3. Tuesday 11/05/2019

    Tuesday: Push Jerk (in class)  On the 2:00 x 5 Sets: 3 Push Jerks Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Conditioning (in class)  "Bruiser" AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders…Read More

  4. Monday 11/4/2019

    Monday: Strength: (in class) E2MOM X5 5 back squats @75% Conditioning: (in class) “Fire ball” 12 min AMRAP 25 KB swings (55/35) 20 goblet lunges (55/35) 15 GHD Sit-ups *Swing goal is 2 sets or less. Lunges are stationery forward stepping. Mod v-u…Read More

  5. Thursday 10/24/2019

    Thursday: Conditioning: (in class) “Over the Top” Teams of 2 25min AMRAP: 25 synchro sit-ups 40 single arm OH DB lunge (70/50) 25 synchro sit-ups 30 Single arm DB S2OH (70/50) 25 synchro sit-ups 20 single arm DB hang squat cleans (70/50) *one par…Read More

  6. Wednesday 10/23/2019

    Wednesday: Wednesday Primer (In class) 3 Rounds (18:00total): AMRAP 2: 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike ... Rest 1:00 In a 2:00 Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Calorie Ro…Read More

  7. Tuesday 10/22/2019

    Tuesday: Box Squat  (in class)(every 90s) 7 Sets of 3 Squats * Set height to just below parallel. * 1s full stop at bottom. * build to AHAP Conditioning (In class)  "Child's Play" 3 Rounds: (15min cap) 15 Deadlifts (205/145) 20 Dumbell Front Squats…Read More

  8. Monday 10/21/2019

    Monday: Strength: (in class) E2MOM x4 3 hang pwr snatch *building to AHAP *focus is 3rd pull and receiving the bar with arms locked. No press outs. Conditioning: (in class) “Foot Loose” 7 rounds for time: (20min cap) 200m run 10 hang pwr snatch (…Read More

  9. Wednesday 10/16/2019

    Wednesday:   Warmup: Get blood flowing then spend 10min helping with handstand walking/progressions.     Wednesday open Primer On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minu…Read More

  10. Tuesday 10/15/2019

    Tuesday: Tempo Deadlift (In class) 5 Sets of 1 Every 90s Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate load, and not to exceed 55%.  Conditioning (In class) "Breakfast Club" 5 Rounds of AMRAP 1:30: 25 Double Unders 6 Deadlifts (225/155#) …Read More