Workout of the Day

Jun
24
Workout of the Day

6/25/18
1-
OTM 10
1 Clean High Pull + 1 Clean Below the knee + 1 Clean
(build to moderate)
2-
500 Meter Row
100 WB
50 T2B
25 Front Squat #185/125
500 Meter Row
(cap 25)

Conditioning Class (730am)

M-6/25
20 Rounds For time (alt w/ Partner)
10 Box Jumps
10 KBS
100M Run


Jun
23
Conditioning Class 830 + Open GYM

Conditioning (830am)

SU-6/24
Every 3:00 x 12 (w/ Partner)
For Max Cals
-use a different machine
Row-Ski-Bike


Jun
22
Workout of the Day

6/23/18
1-
For Time: (w/ partner)
100 Meter Run
50 Jerks #135/95
300 Meter Run
50 Pullups
500 Meter Run
50 Power Cleans
500 Meter Run
50 Pullups
300 Meter Run
50 Jerks
100 Meter Run
(if I beat my partner in I can start on movements)

Conditoning Class (730AM)

SA-6/23
35 AMRAP
400 Meter Run (pacer)
AMRAP
8 Squats w/ Slam ball
8 Throws over a Pullup Bar
8 Alternating Lunges
@35 MIN- 42 MIN
Max Distance Ski as a class divide however keep moving!!!!!


Jun
21
Workout of the day

6/22/18
1-
Back Squats
Build to heavy double dead stop in bottom
-after each set do 5-7 Strict T2B
2-
10-8-6-4-2
Power Snatch #135/95
Back Squats
3-
Plate Pushes...

Conditioning Class (630AM)

F-6/22
For time:
-With a partner, divide however
120-100-80-60-40
Ski Erg or AB
60-50-40-30-20-10
Burpees
(cap 40)


Jun
20
Workout of the Day

6/21/18 (Bring a Friend Day)
1-
3 Rounds For total reps
100 seconds of work 20 seconds of rest (total reps w/ partner)
1- Rope Climbs
2- Cals AB
3- Bar Muscle Ups
4- Cals on Runner

Condiioning Class (730am)

TH-6/21
AMRAP x 30
300M Row / Run (alt rounds)
10 KBSDLHHP
10 Box Jumps


Jun
19
Workout of the DAY

6/20/18
1-
Bench
Build to heavy double dead stop 2 sec on chest
-after each set do 5 Strict C2B
2-
2K Row for time
EMOM- Burpee acending 1,2,3......
-start w/ Burpee

Conditioning Class (730AM/630PM)

W-6/20
:30 Sec on :30 Sec OFF
12 MIN for each, rest 3 min between
-Row
-SKI
-RUN


Jun
18
Workout of the Day

6/19/18
1-
3 Rounds for time:
400 Meter Run
21 KBS #55/35
12 T2B
rest 2 min
-then do one sprint round in reverse
(2 Scores)
2-
Deadlift
Build to heavy double dead stop
-after each set do 10-15 GHD Situps

Conditioning Class (1200)

T-6/19
4 x 6:00 AMRAP
16 KBS
16 SA KB Thrusters (8R/8L)
16/12 AB Cals
-rest 2 min, start where you left off


Jun
17
Workout of the Day

6/18/18
1-
Build to Heavy Hang Squat Clean Thruster
2-
10 Rounds for time:
250/220 Meter Row
5 Hang Squat Clean #135/95
Right into
10 Rounds for time:
5 Hang Squat Clean
250/220 Meter Row
-alternate rounds w/ partner

Conditioning Class (730AM)

M-6/18
2 Rounds For Time:
Run 800
100’ Slam ball Clean w/toss
30 sit ups
Row 1000
20 slam ball box step ups
30 Sit Ups


Jun
16
Conditioning Class 8:30a,

SU-6/17
AMRAP X 25:00
1 Mile Bike
20 KBS
20 Med Ball SIt Ups


Jun
15
Workout of the Day

S- 6/16/18
1-
100 Cal-Buy in
+
100 OHS #95/65
100 HSPU
100 Burpee Box Jumps
+
100 Cal-Cash out
-Any equipment for Cals and doesn’t have to be same for cash out.
-1 partner working at a time
-Break up middle however

Conditioning Class

SA-6/16
40:00 AMRAP
400M Run
10 Sand Bag or DBall Carry Squats
100' Sand Bag or DBall Carry
50 Double Unders
500M Row
10 Sand Bag or DBall Carry Squats
100’ SB Bag Carry
50 DOuble Unders


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