Wednesday, June 8, 2016

Strength work and a two-part MetCon for midweek!

WEDNESDAY Strength Dumbbell Strict Shoulder Press [Video] Strict Pull-ups [Video]

5 Supersets Of: • 5 Standing DB Strict Press • 5 Strict Chest to Bar Pull-ups

Take 10-15 minutes to complete the 5 sets. Choose your own weight based on how you feel.

Conditioning Part 1: 50 Deadlifts (#135/95) 40 Box Jumps (24"/20") 30 Pull-ups 20 Front Squats (#135/95) 10 Shoulder to Overhead (#135/95)

Rest 5 Minutes

Part 2: 50 Sit-ups 40 Hand Release Push-ups 30 Hang Power Cleans (#135/95) 20 Lunges 10 Burpee Chest to Bar Pull-ups

Strict DB Press

Tuesday, June 7, 2016

Snatch, Cleans, and a quick and heavy MetCon for Tuesday!

TUESDAY Strength Power Snatch [Video] Power Clean [Video]

With a running clock: At 0:00, EMOM for 7 minutes complete 1 Power Snatch at 65% of 1repmax. At 8:00, EMOM for 7 minutes complete 1 Power Clean at 65% of 1repmax.

Conditioning For Time: 21 Power Clean (#135/95) Run 200 meters 15 Power Clean (#185/125) Run 200 meters 9 Power Clean (#225/175) Run 200 meters

Power Cleans

Monday, June 6, 2016

Squats and a 4-Rounder for Monday!

MONDAY Strength Back Squat [Video] Take 15 minutes to find a heavy 1rep Back Squat.

Conditioning 4 Rounds For Time: • 21 Wall Ball Shots (#20/14) • 18 Kettlebell Swings (#55/35) • 15 Box Jump Overs (24"/20") • 12 Burpees

Back Squats

Sunday, June 5, 2016

Sunday's 10am class is cancelled. See below.

Sunday, June 5th at 8am, support Scott and his son Kyle at Running For Hope with Hope Children's Hospital in Oak Lawn. Details here.

You can still register on site! Show up early morning. Contact Scott if needed.

Saturday, June 4, 2016

Saturday Partner WOD! Reminder: No Sunday class this week. See below.

ANNOUNCEMENTS Running For Hope Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE. For this reason, there will be no Sunday 10am class this week.

SATURDAY Partner Conditioning 5 Rounds Of: • 20 Pull-ups (10 Ring Muscle-ups for Rx+) • 30 Push-ups (20 HSPU for Rx+) • 40 Sit-ups • 50 Air Squats • Run 200 meters

* Run together. Split the remainder of the reps any way you choose.

Friday, June 3, 2016

Friday! Fitness is Fun! Remember, gentlemen, no 6:30 class on Friday. See below.

ANNOUNCEMENTS Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm. Ladies Night at Amp. Details and Event Page HERE.

Running For Hope Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE. For this reason, there will be no Sunday 10am class this week.

FRIDAY Strength Snatch [Video] Overhead Squat [Video]

Take 15 minutes to find a heavy complex: 1 Squat Snatch + 3 Overhead Squats.

Conditioning 5 Rounds: Within 4 minutes complete the following reps: Run 200 meters 8 Overhead Squats (#115/75 Rx; #135/95 Rx+) 16 Toes to Bar

* Rest with any time remaining in each 4 minute segment. Score by total reps and each round's time.

Overhead Squat

Thursday, June 2, 2016

A nice MetCon for Thursday!

ANNOUNCEMENTS Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm. Ladies Night at Amp. Details and Event Page HERE.

Running For Hope Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE. For this reason, there will be no Sunday 10am class this week.

THURSDAY Conditioning For Time: Run 1000 meters

Then 3 Rounds Of: • 10 Power Clean & Jerks (#135/95) • 10 Chest to Bar Pull-ups • 10 Burpees

Then Row 1000 meters

Kipping Pull-ups

Wednesday, June 1, 2016

Wednesday Conditioning!

ANNOUNCEMENTS Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm. Ladies Night at Amp. Details and Event Page HERE.

Running For Hope Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE. For this reason, there will be no Sunday 10am class this week.

WEDNESDAY Conditioning Part 1 For Time: 15 Wall Ball Shots (#20/14) 5 Deadlifts (#245/165 Rx; #305/185 Rx+) 25 Wall Ball Shots 5 Deadlifts 35 Wall Ball Shots 5 Deadlifts 45 Wall Ball Shots 5 Deadlifts Part 2 "Tabata" Airdyne Slam Ball Sit-ups

Tabata: Perform each exercise for 8 Cycles of 20 seconds “on,” 10 seconds “off.” Finish all 8 cycles of the exercise before moving on to the next. No extra rest in between. Score the reps at each movement plus overall total.

Deadlifts

Tuesday, May 31, 2016

Tuesday Clean & Jerk Complex and more!

ANNOUNCEMENTS Ladies, Lulu, Lunges, & Laughs Friday, June 3, 5pm-11pm. Ladies Night at Amp. Details and Event Page HERE.

Running For Hope Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details HERE.

TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video] 1 Power Clean + 1 Squat Clean + 1 Split Jerk Take 15 minutes to find a heavy complex.

Conditioning 2 Rounds Of: • 50 Double Unders (100 DU for Rx+) • 20 Shoulder to Overhead (#115/75 Rx; #145/105 Rx+) • 20 Calorie Row (30 Cals for Rx+)

Split Jerks

Monday, May 30, 2016

Memorial Day "Murph!"In memory of all our fallen veterans. Join us for 9am class only then enjoy the day off with family!

ANNOUNCEMENTS Running For Hope: Sunday, June 5th at 8am. Support Scott and his son Kyle at Hope Children's Hospital in Oak Lawn. Details here.

MEMORIAL DAY "Murph" For Time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile

Scaled and team options will be available. Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. To scale up, wear a twenty pound weight vest.

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 Lt. Murphy's favorites and he'd named it "Body Armor." From 2005 on it has been 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.