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Friday 2.14.20

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Happy Valentine’s Day!

Come to class with your bestie!  Match your outfit the best and Win!

Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Power Snatch

Fitness Conditioning
“Paw Patrol”
AMRAP 15:
80 Single Unders
20 K2E
5 Hang Power Snatches (95/65)
5 Overhead Squats or Front Squats (95/65)

Sport Conditioning
“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
5 Hang Power Snatches (115/85)
5 Overhead Squats (115/85)

Competitor Conditioning
“Paw Patrol”
AMRAP 15
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

 

Thursday 2.13.20

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Fitness Conditioning
“Triplets”
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (75/55)
50/35 Calorie Row
50 Deadlifts (135/95)
50/35 Calorie Row

50 Bench Press (95/65)
50/35 Calorie Row
50 Deadlifts (155/105)
50/35 Calorie Row

50 Bench Press (135/95)
50/35 Calorie Row
50 Deadlifts (185/135)
50/35 Calorie Row

Sport Conditioning
“Triplets”
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

Wednesday 2.12.20

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Fitness and Sport Conditioning
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calories (your choice)

Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (35/20)(50/35)
50 AbMat Sit-ups
Max Calories (your choice)

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calories (your choice)

 

Tuesday 2.11.20

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Fitness Conditioning
“Speed Limit”
AMRAP 15:
Buy-In: 100/80 Calorie Row

Directly Into…

Max Rounds:
8 Burpee Box Jumps or Step Ups(24/20)
8 Pull-ups and/or Ring rows

Sport  Conditioning
“Speed Limit”
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Saturday 2.8.20

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Fitness Conditioning
“Group Hug”
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 45/35
Weight 2: 65/45
Weight 3: 75/55
Weight 4: 95/65
Weight 5: 115/85 (AMRAP)

Sport Conditioning
“Group Hug”
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)