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Wednesday 3.18.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options

 

Fitness Conditioning
“Full Circle”
For Time:
1500 Meter Row or 1 Mile Run
200 Single Unders
50 Calorie Bike or Ski
200 Single Unders
1500 Meter Row or 1 Mile Run

Sport Conditioning
“Full Circle”
For Time:
1500 Meter Row or 1 Mile Run
100 Double Unders
50 Calorie Bike or Ski
100 Double Unders
1500 Meter Row or 1 Mile Run

Tuesday 3.17.20

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We are currently CLOSED due to MD COVID-19 restrictions.  Members please check your app, FB Group and Email for Videos and At-Home Workouts options.

 

Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

Fitness Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (95/65)
3 Knees to Elbows
6 Clean and Jerks (95/65)
6 Knees to Elbows
9 Clean and Jerks (95/65)
9 Knees to Elbows

Increase by 3 Reps Each Round

Sport Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (115/85)
3 Toes to Bar
6 Clean and Jerks (115/85)
6 Toes to Bar
9 Clean and Jerks (115/85)
9 Toes to Bar

Increase by 3 Reps Each Round

Competitor Conditioning
“Bottom Line”
AMRAP 10 :
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar

Increase by 3 Reps Each Round

Monday 3.16.20

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Fitness Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Alternating Dumbbell Power Snatch (35/25)
1 Minute Ski
1 Minute Rest

Sport Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest

Saturday 3.14.20

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Fitness Conditioning
“AWOL”
AMRAP 5:
50/35 Calorie Row
Max Power Snatches (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Row
Max Power Clean and Jerks (75/55)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Row
Max Thrusters (75/55)

Sport Conditioning
“AWOL”
AMRAP 5:
50/35 Calorie Bike
Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike
Max Thrusters (95/65)

Friday 3.13.20

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Fitness Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: Max Calorie Bike
Odd Minutes: Max Burpees

Score is lowest round of bike plus lowest round of burpees

Sport Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Score is lowest round of rowing plus lowest round of burpees

Thursday 3.12.20

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Fitness Conditioning
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups/Ring rows
40 Strict Dumbbell Presses (30’s/20’s)
50 Back Squats

Round 1: 105/75
Round 2: 115/85
Round 3: 135/95
Round 4: 145/100
Round 5: 155/105 (Max Reps)

Sport Conditioning
“PayPal”
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

Wednesday 3.11.20

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Fitness Conditioning
“Turbo Tax”
AMRAP 15:
30/21 Calorie Row or Ski
30 Kettlebell Swings (35/25)
30 Box Jumps/Step Ups (24″/20″)
30 Deadlifts (95/65)

Sport Conditioning
“Turbo Tax”
AMRAP 15:
30/21 Calorie Bike or Ski
30 Kettlebell Swings (50/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

Tuesday 3.10.20

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Fitness Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
75 Single Unders
10 Pull-ups/Ring Rows
5 Power Snatches

*Build in Power Snatch Weight*

Sport Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches

*Build in Power Snatch Weight*

Competitor Conditioning
“Double Jeopardy
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle Ups
5 Power Snatches

*Build in Power Snatch Weight*

Monday 3.9.20

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Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

*Percentages Based on 5RM Back Squat*

Fitness Conditioning
“Deadliest Catch”
3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

21/15 Calorie Ski

3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

21/15 Calorie Ski

3 Rounds:
9 Front Squats (75/55)
7 K2E
5 Burpees

Sport Conditioning
“Deadliest Catch”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees