9/14/2015

  Strength 2 Back Squat EMOM x 12 min @80% Conditioning 8 min AMRAP 8 Thruster 115/75 8 Burpee 20 Double under Group Warm up: 25 weighted step ups (kb or db) then “bring sally up” with very light load (pvc or empty bar focus is perfect form and perfect holds)

9/11/2015

  Freaky Friday Group Warm up 400m run backwards then tabata dead hang from pull up bar

9/10/2015

  Strength 1RM Hang Squat Clean and Jerk Conditioning 5 Rounds for time of: 3 Power Clean 205/135 6 HSPU 9 Burpee *12 min time cap* Group Warm up “Matt Chan Warm up”

9/9/2015

  “Chelsea” EMOM x 30 Minutes 5 Pull up 10 Push up 15 Air squat *If you fall behind and cannot continue to hold a new round on the minute, turn it into a 30 min AMRAP* Group Warm up Every 2:00 x 10 min 7 Goblet Squat 9 KB Swing

9/8/2015

  Strength 2RM Strict Press Conditioning 3 Rounds 10 Thruster 135/95 20 Box Jump 24/20 Group Warm up Teams of 2 200 Single Under 100 Jumping Jacks 50 Burpee *one person works at a time*

9/7/2015

Happy Labor Day!! Teams of 4 (M,M,F,F) With a continuously running 30 min clock, 0:00-10:00 (all) 3RM Front Squat 10:00-12:00 Rest 12:00-20:00 (1 pair) 8 min AMRAP 30 Double under 15 Ground to overhead 75/55 20:00-30:00 10 min AMRAP (other pair) 30 Double under 15 Ground to overhead 75/55 * Pairs must be Male, Male […]

8/4/2015

  Freaky Friday Group Warm up 2 Rounds 50m fwd run 50m bckwrd run 10 air squat 10 Push up

9/3/2015

  Group Warm up 100 Single Under + 10 Shoulder pass thru then Roxanne Burpee Strength 1RM Snatch Balance Conditioning For time: 50 cal row 40 box jump 30/24 30 hspu 20 shoulder to overhead 165/115 *12 min cap*

9/2/2015

  “Helen” 3 Rounds for time 400m Run 21 KB Swing 53/35 12 Pull up Group warm up Every 3 minutes for 12 min (4 sets) 150m Row 10 Box Jump

9/1/2015

  Group Warm up: 200m Run then “The Matt Chan Warm up” (see link below) Strength 3 RM Hang Power Clean Conditioning 10 min AMRAP 5 Deadlift 255/165 10 Hand Release Push up 30 Double Under Matt Chan warm up click here