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Monday 9.11.17

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Back Squat
Work to a Heavy Single

Fitness Conditioning
AMRAP 18:
30 Thrusters
30 Box Jumps or Step Ups (24/20)
18/12 Calorie Bike
30 K2E or Hanging Knee Raise

Sport Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Sunday 9.10.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 9.9.17

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Conditioning 
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Fitness=w/Partner

Sport=Solo

Friday 9.8.17

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Clean and Jerk
Build to Heavy Single

 

Fitness Conditioning 
For Time:
15-12-9:
Burpees
Pull Ups

Power Snatch (95/65)

 

Sport Conditioning 
For Time:
12-9-6:
Burpee C2B PU
Squat Snatches (115/80)

Competitor Conditioning 
For Time: “Amanda”
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)

Thursday 9.7.17

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Back Squat
(75%/4)5

Fitness and Sport Conditioning 
3 RFT: “Helen”
400 Meter Run
21 Kettlebell Swings (50/35)
12 Pull-Ups

*Scale as needed

 

Wednesday 9.6.17

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Fitness Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (65/45)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (95/65)
rest 5 minutes 
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (115/75)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Sport Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes 
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Tuesday 9.5.17

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Snatch
Build to Heavy Single

Fitness Conditioning 
AMRAP 15
50 Double Unders
25/18 Calorie Row
15 Dumbbell Hang Squat Cleans

Sport Conditioning 
AMRAP 15
100 Single Unders
18/12 Calorie Assault Bike
15 Dumbbell Hang Squat Cleans (50/35)

Monday 9.4.17

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Labor Day!!

We will have one class today at 9:30am.  We will have a choice of 2 Hero Wods:

McGhee
30 min AMRAP:
5 deadlifts, 275 lbs/185 lbs
13 push-ups
9 box jumps, 24 inch/20 inch

-OR-

Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Sounds like FUN!!
*There will be scaling available for any fitness level.

Sunday 9.3.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 9.2.17

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Fitness Conditioning

Teams of 3:
600m Row
100 Ab Mat Sit Ups
600m Row
100 Kettlebell Swings
600m Row
100 Slam Balls
600m Row

Sport Conditioning

Teams of 3:
600 Meter Sandbag Run (50/25)
100 Power Snatches (65/45)
600 Meter Sandbag Run (50/25)
75 Power Snatches (75/55)
600 Meter Sandbag Run (50/25)
50 Power Snatches (95/65)
600 Meter Sandbag Run (50/25)