Monday, April 17, 2017


Back Squats and Conditioning for Monday!

MONDAY
Strength
Back Squat [Video]
Complete 5 sets of 3 Back Squats at 75-80% of 1rep.
Add #5-10 from last week.

Conditioning
AMRAP in 20 Minutes:
• Run 200 meters
• 5 Power Cleans
• 10 Lateral Barbell Burpees
• 15 Wall Ball Shots (#30/20)

* Chose your PC weight:
Men: #165/185/205
Women: #105/115/125

Back Squats

Sunday, April 16, 2017

Happy Easter!

No class today.
Enjoy time with family and we’ll see you Monday!

Saturday, April 15, 2017


Saturday Partner WOD!

Announcement
We will be closed this Sunday for Easter.
Enjoy time with family and we’ll see you Monday!

SATURDAY
Partner Workout
For Total Time:
12 Rounds Of:
• 10 Deadlifts
• 10 Pull-ups
• 10 Airdyne Calories

Then Immediately…

12 Rounds Of:
• Sled Push, Turf Width Down & Back
• 10 Burpees

* Partners alternate rounds.

Friday, April 14, 2017


Clean/Snatch Complex and a 3-Rounder for Friday!

Announcement
We will be closed this Sunday for Easter.
Enjoy time with family and we’ll see you Monday!

FRIDAY
Strength
Pick One: Squat Clean or Squat Snatch @65-75%
Complete 8 Sets of 3-Position Clean or Snatch @65-75% of max
(1 Set = Floor + Below Knee Hang + Above Knee Hang)

Conditioning
3 Rounds For Time:
• 25 Wall Ball Shots (#20/14)
• 15 Power Cleans (#135/95)
• 50 Double Unders

Snatch Positions

Thursday, April 13, 2017

Thursday Conditioning!

THURSDAY
Conditioning
For Time:
Row 500 meters
30 Bodyweight Bench Press or 50 Hand Release Push-ups
Row 1000 meters
20 Bodyweight Bench Press or 40 Hand Release Push-ups
Row 2000 meters
10 Bodyweight Bench Press or 30 Hand Release Push-ups

Bench Press Tips

Wednesday, April 12, 2017


Strength work & Conditioning for Midweek!

WEDNESDAY
Strength
Shoulder Press [Video]
Pendlay Row [Video]

5 Supersets Of:
• 5 Strict Press (65-75% of 1rep)
• 8 Pendlay Rows (50-55% of 1rep Clean)

Take 15-20 minutes to complete the 5 sets.

Conditioning
30-20-10 Reps For Time:
• Dumbbell Thrusters (#35/20)
• Toes to Bar

Pendlay Rows

Tuesday, April 11, 2017


Deadlifts and Conditioning for Tuesday!

TUESDAY
Strength
Deadlift [Video]
Complete 5 sets of 5 Deadlifts at 65-75% of 1rep.

Conditioning
AMRAP in 12 Minutes:
• 12 Box Jump Overs (24″/20″)
• 10 Airdyne Calories
• 8 Burpees
• Rest 1 Minute

The Deadlift

Monday, April 10, 2017


Back Squats and Conditioning for Monday!

MONDAY
Strength
Back Squat [Video]
Complete 5 sets of 3 Back Squats at 75-80% of 1rep.

Conditioning
For Time:
40 MedBall Cleans (#30/20)
20 Push Jerks (#155/105)
40 MedBall Cleans

MedBall Cleans

Sunday, April 9, 2017


Sunday Funday!

SUNDAY
Team Workout
Groups of 3.
At all times, one athlete must be running a 200m interval.
Rotate movements when each athlete has completed a 200m run at that station.

2 Rounds, AMRAP at each station:
• Shoulder to Overhead (#135/95)
• Box Jumps (24″/20″)
• Wall Ball Shots (#20/14)
• Burpees

Saturday, April 8, 2017


Saturday Team WOD!

SATURDAY
Team Workout
In Groups of Three:
400 Double Unders
200 Dips (Ring, Stationary, or Box)
100 Squat Cleans (#165/115)
50 Rope Climbs