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Monday 6.5.17

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Power Snatch: (65%/3)3

OHS: (65%/3)3

Fitness Conditioning

30 C&J for Time

Sport Conditioning

“Grace”

30 Clean and Jerks for time 135/95

Sunday 6.4.17

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ACC 9-10am

Open Gym 10-12

Saturday 6.3.17

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Fitness Conditioning w/Partner
5 Rounds:
400 Meter Run
30 Wallballs
30 Box Jumps or Step Ups

Sport Conditioning w/Partner
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Competitor Conditioning – Solo
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Friday 6.2.17

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Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2

Fitness Conditioning
800m Run
100 Single Unders50 Slam Balls
50 Slam Balls

25 Burpees

Sport Conditioning
75/60 Cal Row
50 Power Snatches (75/55)
25 Burpees

Competitor Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Thursday 6.1.17

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Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

Fitness Conditioning
EMOMx16:
A) 12 Front Lunges
B) 12 Push-ups
C) 12 Box Step-Ups
D) 40s Plank Hold (elbows)

Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (50’s/35’s)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45’s/30’s)
D) 50s Plank Hold (elbows)

Wednesday 5.31.17

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Fitness Conditioning
3RFT:
400m Run
21 KB Swings
12 Ring Rows or Jumping Pull Ups

Sport Conditioning
“Helen”
3RFT:
400m Run
21 KB Swings (50/35#)
12 Pull-ups

Optional Stamina Training (Scale with Coach)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU

 

Tuesday 5.30.17

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Fitness Conditioning
3RFT:
10 Power Cleans
10 Front Squats
10 Jerks
50 DU

Sport Conditioning
3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU

Snatch (Mid-Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
75%/3

Monday 5.29.17

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We will have one big class today at 9:30am!  Followed by a Pot Luck style cookout after the workout!  All other classes will be cancelled, enjoy your Memorial Day!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

**There will be scaled options for everyone!

Sunday 5.28.17

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ACC 9-10am

Open Gym 10-12

Saturday 5.27.17

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Teams of 4-5:
5:00 at each station:
Prowler Push
Sled Pull
Ski Erg
Tire Flip
Yoke Carry/Farmers Walk