6/30/2014

  Strength Back Squat 4×7 @ 80% of 1RM Conditioning 20 minute AMRAP 10 Pull-ups 15 Wall balls 20/14 20 Box jumps 24/20

6/26/2014

  Barbell Work 3 Hang Power Cleans EMOM x 6 minutes @ 65% of 1RM Clean 2 Hang Power Cleans Every :30 seconds x 3 minutes @ same weight Conditioning 12 minute AMRAP 50 Cal Row 50 Slam Balls 30/20 50 Burpees 20 Bar Muscle ups

6/25/2014

  “Nancy” 5 Rounds for time of: 400m run 15 overhead squats 95/65

6/24/2014

  Strength 20 minutes to find 1RM Deadlift Conditioning 5 minute AMRAP 5 Toes to Bar 5 Shoulder to Overhead 135/95 -rest 2 minutes, then 4 minute AMRAP 4 Toes to bar 4 Shoulder to Overhead 135/95

6/23/2014

  Strength Front Squat 7×2 @ 80% then 1×3 @80% Conditioning 21-15-9 Power Snatch 115/75 Bar Facing Burpees *50 Doubles after each round*

6/20/2014

  FREAKY FRIDAY!! 5am is cancelled Friday 6/20 due to power outages from the storm. Evening classes will continue on regular schedule!

6/20/2014

  Strength Overhead Squat 3-3-3-3-3 Conditioning 5 Rounds 15 Wall Balls 20/14 10 Pull ups 5 Deadlifts 345/225

6/18/2014

  The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score.

6/17/2014

  Strength Hang Power Clean 4-4-4-4-4 Conditioning 12 Minute AMRAP 5 Power Cleans 185/120 10 Hand stand push ups 15 Box Jump Overs 24/20

6/16/2014

  Push Jerk 3-3-3-3-3 Conditioning 3 Rounds 25 Air Squats 10 Toes to bar 10 Shoulder to Overhead 135/95

6/13/2014

  Freaky Friday!!!! ……. the 13th