Monday, October 31, 2016 

Halloween Class Schedule: 5, 8 & 9 am only No evening classes  0:00-15:00 3 Rds  200m run/row 12 Burpee boxjump overs (20/24) 10 Power Cleans (95/135) . 15:00-25:00 3 Rds 200m run/row 7 Front Squats (95/135) 10 Pull-ups  . 25:00-30:00 2 Rds 20 RDL (95/135) 15 T2B

Friday, October 28, 2016

For time:  30-20-10 Alt Wtd Lunges (front or back rack) (55/75) Burpees over Bar Push Press 200m run ------------ Oly 6pm Power Snatch and Snatch 5 sets x 1+1 reps @ 70-80% 1 power snatch + 1 full snatch for 5 sets at 70-80% of your one rep max snatch. .  Snatch 3 sets x... Continue Reading →

Thursday, October 27, 2016

Deadlift – take no more than 20 minutes to warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM . 4 RFT 14 OHS (65/95) 14 T2B 14 Alt pistols  200m run . Fitness Option: 4 RFT  14 RDL  14 V-ups 14 Alt Side Lunges  200m run

Tuesday, October 25, 2016

Strict Press  -take no more than 20 minutes to warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM .  4 RFT  21 Box Jumps (20/24) 14 Walking Lunges 7 Power Cleans (75/115)

Monday,October 24, 2016

Front Squat – (20 min)  -warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM .  16 Min amrap 5 C2B Pullups 10 WallBalls (14/20) 15 KBS (35/55) 200m run ----------------- Oly 7pm A) Every 2 minutes, for 18 minutes (9 sets): Snatch *Sets 1-2 = 3 reps @ 60%... Continue Reading →

Friday, October 21, 2016

40-30-20-10 Alt DB Snatch (10-25/30-55) Single arm DB bent row (half per side) Air Squats  100m swim/400m run Oly 6pm  -E2mom, 6 min (3 sets): Behind the Neck Press in Split x 5 reps . -Followed by… E2mom,for 6 min (3 sets): Jump to Split x 4 reps (Barbell on your back the whole time,... Continue Reading →

Thursday, October 20, 2016

Deadlift – take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM . 20 min amrap 12 Push Press (65/95) 12 Alt Front Rack Lunges 12 T2B 50m sprint

Wednesday, October 19, 2016

EMOM x 10 2 Power Snatch + 1 Overhead Squat -start light (~50-60%), if form is solid work up to 80-85% .  3 RFT  30 Box Jump Overs (20/24) 30 HR Push Ups  30 Dubs/15 attempts  200m run  ---------------- Oly 7pm -Every 2 minutes, for 6 minutes (3 sets): High Hang Clean x 3 reps... Continue Reading →

Tuesday, October 18, 2016

Strict Press - take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 4 x 2 @90% of 3RM .  A) On the 5 min x 2 rds 400m run  ME WallBalls (14/20) B) On the 5 min x 2 rds 400m run ME Pull ups  Jerry Burckel 

Monday, October 17, 2016

Front Squat – (20 min)  -warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM .  7 RFT  7 Squat Cleans (65/95) 7 Burpees over Bar  7 Russian KBS (55/70) 200m run  -------------------------- Oly 7pm A. Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 50% (high... Continue Reading →

Friday, October 14, 2016

20min AMRAP: 100m swim/400m run 5 In & Outs/10 Deck Squats (25/35) 15 HR Push-ups 20 Air Squats . Finisher: Accumulate 100 x 4 Count Flutterkicks  -------------------- Oly 6pm 1) Jerk -Work up to hvy single then 3x1/90-95%of that single 2) Cln pull 6x2/95-100%

Wednesday, October 12, 2016

25 min amrap  30 Dubs/15 attempts/60 singles  10 Hang Power Snatch (55/75) 30 KBS (35/55) 10 Thrusters (55/75) 400m run  -------------------------- Oly 7pm  1) CnJ -Work up to hvy single then 3x1/90-95% of that single 2)OHS Work up to 5x1/100% of Sn (position>load)

Tuesday, October 11, 2016

Strict Press 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 3 RFT: 400m run 12 Burpees 15 Pull-ups  18 Box Jumps (20/24)

Monday, October 10, 2016

Front Squat 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . For time: 18-15-12-9-6-3 Front Squats (75/115) HSPU (Sc -DB PP)  V ups 200m run/row Oly 7pm 1) Sn -Work up to hvy single then 3x1/90-95%% of that... Continue Reading →

Friday, October 7, 2016

10 RFT 10 air squats  10 Ball 2 Toes (10/20 slamball)  10 Ball Slams  10 Russian Twists (R+L=2) 50m swim/200m run  ------------ Oly 6pm 1) Jerk -Work up to hvy single then 3x1/85-90% of that single 2) Cln pull 6x2/90-95%

Thursday, October 6, 2016

Deadlift (20 min) 3 x 3 -(Use your 5RM Deadlift weight from last wk and do 3 sets of 3) .  4 x 6 min amraps: 6min amrap 400m run 10 Back Squats from floor (95/135) ME T2B . 6min amrap 400m run 10 Back Squats from floor (95/135) ME GHD . 6min amrap 400m... Continue Reading →

Monday, October 3, 2016

Front Squat 3 x 4 – 20 min (Use your 5RM BS weight from last wk and do 3 sets of 4) . 15 Min Amrap 3-6-9-12-15-18-21-24….. Power Cleans (75/115) C2B 50m sprint  ——————————— Oly 7pm 1) Sn -Work up to hvy single then 3x1/85-90% of that single 2)FS 4x6/80%

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