Monday 1/1/18

HAPPY NEW YEAR EVERYONE!!

Noon class only today so everyone come start 2018 off the right way.  Get your workout in, set some goals, and stay the course.  See you all tomorrow!

 

Complete the following with a partner (split the work however you want, including the run and row):

2018m row
100 air squats 
100 DB snatches (each partner does 50/arm)
100 burpees
100 KB swings
100 OH Lunges (each partner does 50/leg
100 Pull ups
2018m run 


Saturday 12/30/17

**NEW YEAR'S DAY CLASS SCHEDULE**

This Monday (New Year's Day), there will only be one class AT NOON!  Hopefully that's late enough for everyone to get a little extra sleep before coming in and starting 2018 off with a good sweat!!

Saturday schedule is the same, 9:15am class.

 

Workout: 1 min of max effort work, :30 rest.  3 rounds,  2 minute rest between rounds 
a.) Max cal row
b.) DB burpees
c.) Wall balls
d.) Alternating V-ups
e.) Battling ropes
f.) Lateral box jump overs
g.) Knee tucks
h.) Double/single unders

Thursday 12/28/17

Skill: Power clean EMOM

Perform the following complex at the top of each minute for 8 minutes
1 clean deadlift+1 hang power clean+ 1 power clean

 

Workout: Continue up the ladder as long as possible until you can no longer complete the required number of reps within the minute

At the top of minute 1:       1 Power clean+1 pull up/JPU/rows (rest the remainder of the minute)
At the top of minute 2:      2 Power cleans+2 pull ups
At the top of minute 3:      3 Power cleans+3 pull ups
Continue at the top of each minute adding a rep each time until you cannot complete the required number...

 

Wednesday 12/27/17

Strength:  4 sets
a.) Overhead press x4 + Push press x4
b.) DB bent over row x10

Workout: 12 min AMRAP
12 cal row
12 KB swings
12 1-arm db push press (total, 6 each arm)

Friday 12/22/17

**HOLIDAY SCHEDULE CHANGES**
NO CLASS SATURDAY 12/23
NO CLASSES MONDAY 12/25

I hope everyone has a happy holiday!!

 

Skill: Hang clean practice (squat or power, athlete's choice)
15 minutes to find a heavy double hang clean.

 

Workout: 3 x 5min intervals

1:00 plank
200m run
Then in remaining times complete as many rounds as possible of:
5 lunges/leg (OH plate, db, jumping...)
5 Toes to bar/knees to chest/V-ups

Rest 1 minute between rounds

Wednesday 12/20/17

**SCHEDULE REMINDER**
NO CLASS SATURDAY 12/23
NO CLASS MONDAY 12/25

 

Complete as many rounds as possible in 30 minutes of:

400m run
30 DB snatches (15/arm)
30 Sit ups
400m run
30 KBS
30 box jumps
400m run
30 Ball slams
30 Push ups

 

Tuesday 12/19/17

Strength: 

Back squats 5x5
1-leg box lowers 5x5 (in between warm up sets of back squats)

 

Workout: Tabatas (:20 on/:10 rest, alternating exercises each round  8 sets of each)

a.) Pull ups/jumping/band assisted
b.) Front squats/goblet squats
c.) Hollow rock/hollow holds

Monday 12/18/17

**Holiday schedule announcement**

Normal schedule through this week

NO CLASS SATURDAY 12/23

NO CLASS MONDAY 12/25

 

Strength: 4 sets each

A.) 1-arm db bench press x10/arm

       Inverted ring row x6-8

 

B.) Bent over db row x8-10/arm

      Seated strict press x6-8

 

Workout: Complete the following for time (20 min cap)

200m ROW
200m RUN
400m ROW
400m RUN
200m ROW
200m RUN

50 burpee cash out

 

 

Friday 12/15/17

5 min as many reps as possible of:

 

a.) 5 SDHP

      3 Burpees

      1 V-up

 

b.) Max wall balls

 

c.) 7 Pull ups

     7 box jump overs

Thursday 12/14/17

Complete the following in any order, partitioned any way (40min cap)

5 sled sprints (100m)

1 mile run

100 ab-mat sit ups

100 db obliques

50 anchored sit ups