8/31/2016

  JT 21-15-9 Hand stand push up Ring dip Push up Compound 30 15 min CAP JT 4 Min of hollow rock work

8/30/2016

  Strength 15 Rep Deadlift Conditioning 3 rounds for time: 400m run 15 deadlift 225/155 15 over the bar burpee *18 min CAP*

8/29/2016

  Strength 1RM Hang clean and Jerk Conditioning 10 min AMRAP 5 Thruster 135/95 10 Chest to Bar Pull up 30 Double Under Compound 30 0:00-5:00, warm up 10:00-20:00, amrap listed above 23:00-27:00, hollow rock work 27:00-30:00, clean up equip and have a great day

8/26/2016

  Midline work A. 4 x 20 GHD Sit up B. 4 x 20 second L sit hang from pull up bar *Alt between each, rest as needed between* 20 sit up-20 sec-20 sit up-20 sec etc Conditioning 12 min AMRAP 30 Air Squat 20 KB Swing 53/35 30 second rest

8/25/2016

  Strength 4 Push Jerks EOMOM (every other minute on the minute) x 14 minutes (7 sets) @65-75% of 1RM Conditioning 10 min AMRAP 100m run 10 Sumo Deadlift High pull 115/75

New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF. This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains. This class will run from 12-1230.

8/24/2016

  “Ship” 9 rounds for time 7 Squat Clean 185/125 8 Burpee box jump 36/30 Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

8/23/2016

  Strength 7×3 Strict Press -Heaviest possible across- Conditioning 12 min AMRAP 40 Double Under 20 Toe to bar 10 Hang Power Snatch 115/75

8/22/2016

  Strength 4×4 Back Squat @ 85% of 1RM Conditioning 7 min AMRAP 2 Wall Ball 20/14 2 Burpee 4 Wall Ball 20/14 4 Burpee ..Continue Ascending by 2’s until time expires. Score is total reps

8/19/2016

  Midline / Stability work: 14 min EMOM: Even minutes: 6-8 Toes thru rings Odd minutes: 25-35 second Handstand hold on wall Conditioning teams of 2 10 min AMRAP 5 Goblet Squat 70/53 5 Slam Ball 30/20 10-10, 15-15.. continue increasing by 5s each round Split work however you want, only 1 person works at […]

8/18/2016

  Strength 4×4 deadlift @85-90% -focus today is heavy sets of four, with perfect technique- Conditioning 9 min AMRAP 12 Box Jump 30/24 9 Power Clean 155/105

8/17/2016

  “Jackie” 1K Row 50 Thruster 45/35 30 pull up