1. Wednesday 8/07/2019

    Wednesday: *** Deload Week *** Tempo Clean Deadlift (in class)  7 Sets of 1 every 90s Tempo: 7 Seconds Up, 7 Seconds Down *Build up to 85% of clean. Focus is barbell path and good position throughout. Conditioning (in class)  "Ninja Turtle" 5 Round…Read More

  2. Tuesday 8/6/2019

    Tuesday: *** Deload Week ***   Warmup:  Squatting, jumping, running focus  Conditioning (in class) "Kelly Rowland" For Time: (25min cap) 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/2…Read More

  3. Monday August 5, 2019

    Monday: *** Deload Week *** Pausing Push Jerk For Quality: 3 Sets of 3 Pause for 2s in catch. Push Jerk (in class) Every 2 Minutes x 5 Sets: 3 Push Jerks *build to AHAP from the ground Conditioning (in class) "Beef Jerky"AMRAP 12: 21 Kettlebell Swing…Read More

  4. 7/31/2019

    Wednesday: Deadlift StaminaNot for Time: 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 30% of our Max Strict HSPU Body Armor In a 5:00 Window: Unilateral Dumbbell Strict Press 7-Rep Heavy (each side) In a 5:00 Window: Unilateral Dumbbell …Read More

  5. Tuesday 7/30/2019

    Tuesday: Gymnastic Focus Work Not for Time: 1:00 Light Bike + 60% Max Ring Muscle-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 50% Max Ring Muscle-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Bike + 40% Max Ring Muscle-Ups …Read More

  6. Monday 7/29/2019

    Monday: Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 69% of 3-Rep Back Squat This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with…Read More

  7. Friday 7/26/2019

    Friday: Squat Snatch On the 2:00 x 7 Sets: 25' Handstand Walk 3 Ring Muscle-Ups 1 Squat Snatch Overhead Squat (in class) 5x3 building to a heavy set. *Every 2min. From the rig Conditioning (in class) "Scarface" (15min cap) 2 Rounds: 8 Power Snatches …Read More

  8. Thursday 7/25/2019

    Thursday: Conditioning: “Double Impact” 3 rounds: Teams of 2. 2min at each station. Score is total reps for entire workout. Rope climbs Tire flips Stone 2 shoulder 50ft farmers carry (70/50’s) *one person works at a time except tire flips. Part…Read More

  9. Wednesday 7/24/2019

    Wednesday: Barbell Cycling (in class) "Beast Builder V1" On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks …Read More

  10. Tuesday 7/23/2019

    Tuesday: Row 2K (in class) Last completed on August 21, 2018. This is a once a year gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment. Gymnastic Conditioning (in class, po…Read More