February 28, 2014

Warm Up - 7 minute AMRAP
Buy in: 50 Double Unders
10 PVC OH walking lunges, 10 PVC Front Squats, 10 Inchworms


Strengthcon - 20 minute cap

6 x 10 Front Squats (65% of 1RM)

Metcon - 15 minute AMRAP

5 HSPU
7 Burpees
9 American KB Swings (53/35)


For those of you who haven't heard yet, tonight will be Jesse's last class. He will still be around to do some personal training, so we're still going to see him quite a bit! We love you Jesse!

February 27, 2014

Warm Up:
 Buy In- 30 High Skips in Place
6 Minute AMRAP of- 3 Inverted Burpees, 6 Pistols, 3 Hand Stands, 6 High Knees

StrengthCon: 25 Minutes
3x3 50% Clean and Jerk
2x3+1 60% Clean and Jerk
2x3+1 65% Clean and Jerk

2x3+1 70% Clean and Jerk
1x3+1 75% Clean and Jerk
1x3+1 80% Clean and Jerk
1x3+1 85% Clean and Jerk

MetCon: 10 Minute AMRAP Of
4 Pullups
4 Box Jumps
4 Ring Dips

Don't forget to sign up!

February 26, 2014

Warm-up: 8 minutes

5 wall climbs, 10 inchworms, 15 side lunges, 20 pass Throughs, 30 OH squats

Buy-out: 10 burpees

Strengthcon: Deadlifts

5-5-3-3-2-2-1-1

15 minute cap

Metcon: 24 Minute cap

45-35-25-10-5

Wall balls (20/14)

Sit ups

Bent over row (75/55)

Make sure you guys are signed up for St. Baldricks!

K-Swiss set the bar for the 500m row today! Good work Kyle! 

February 25, 2014

Warm up: 7 minute AMRAP

100 Single Under Buy In
15 Sit-ups
10 Supermen

StrengthCon:  7 Rounds/12 Minutes

 6 Alternating Single Arm KB Snatch (53/35)
 3 Strict Chin-ups

 METCON: 6 Rounds For Time: 22 Minute Cap

10 Hand Release Push Ups
20 Toes-to-Bar
30 Slams (20/15)

Mobility: 4 Minutes

Hamstring Monkey Bars

February 24, 2014

WarmUp-10 Minutes: 1 Minute of each exercise- Rower, Treadmill, Double Unders, Mt. Climbers, Jumping Jacks, Inch Worms, Walking Lunges, Wall Taps, V-Ups and Butt Kickers

Benchmark WOD

Mary

20 minute AMRAP

5 Hand Stand Push Ups
10 Alternating Pistols
15 Pullups

Death By Box Jumps (30"/24")

Mobility: Internal Rotation

February 21, 2014

Warm up:

8 min time cap

50 double under buy in

10 inchworms

10 scissor jumps

10 pushups

50 double under cash out

Strengthcon:

20 min

2x6 snatch 60%

2x5 snatch 65%

2x4 snatch 70%

2x3 snatch 75%

2x2 Snatch 80%

2x1 Snatch 85%

Metcon: AMRAP

20 min

EMOM while performing as many reps as possible of the bear complex

5 Russian kb swings

February 20, 2014

WarmUp: 6 rounds (6 min cap)

9 jumping jacks

8 soldier kicks

7 PVC OH Lunges

Strengthcon: 30 min time cap

3 muscle ups

5x7 OH Lunges (115/85)

3 muscle ups

5x7 Strict press (115/85)

3 muscle ups

Metcon: 11 min cap

4 rounds

5 wallclimbs

10 box jumps

20 ball slams

10 box jumps

5 wallclimbs

February 19, 2014

WarmUp: 6 min amrap

10 Burpee Buy In

5 Scissor jumps

6 pushups

7 over head squats

Strengthcon: 18 min AMRAP

2 rope climbs

3 Clean and Jerks(115/95)

4 L Pull Ups

3 Clean and Jerks

2 Rope Climbs

4 L Pull Ups

Metcon: 20 minute time cap

21-15-9

Pistols

Pushups

Burpee double tuck jumps

February 18, 2014

WarmUp: 7 Minute AMRAP

10 PVC Over Head Lunges

5 Tuck Jumps

10 Russian Twist

Strengthcon: 

15 Minute Time Cap

80% of your 1 Rep Max 

Bent Over Row

10-9-8-7-6-5-4-3-2-1

Metcon: 10 Minute AMRAP

5 Triple-Unders (If you can't do triple unders you will do 15 Double Unders and 45 singles if you can't do double unders)
3 Thrusters (185, 135)

10 Minute AMRAP

10 American KB Swings

10 Sumo Air Squats

10  Box Jumps Overs