7/31/2017

Strength 4×4 Back Squat start around 75% and build each set. Score is weight of first set and weight of last set Conditioning 10 min AMRAP 15 Wall Ball 20/14 15 Box Jump Over 24/20 RP Work this week is 2 mile run with wall ball

7/28/2017

Strength 5RM Hang Power Snatch Conditioning 12 min AMRAP 50/40 Calorie Row 40 Burpee 30 Hang Power Snatch 115/75 20 Bar Muscle up *sub with 20 Chest to bar/ jumping C2B pull up* Compound 30 15 min EMOM 1…. 12-15 slam ball 2…. 15-20 Sit up 3…. 20-25 KB Swing

7/27/2017

Strength 3 Back Squat every 2:00 for 10 min (5 sets) @80-85% Conditioning 12 min AMRAP 20 Wall Ball 20/14 15 Deadlift 185/125 :30 sec rest after each round

7.26.17

“Cayuga” 21 – 15 – 9 Alt. Dumbbell Snatch @ 50/35  Burpees …Directly Into… 21 – 15 – 9 Box Jump Over @ 24/20 Pull-ups

7/25/2017

Strength 3RM Push Jerk Conditioning 3 rounds 3 min AMRAP 300m run amrap shoudler to overhead in remaining time @165/115 3 min rest Compound 30 4 rounds 2 min AMRAP 15/10 Calorie Row plate burpees in remaining time 2 min rest

7/24/2017

Strength 4RM Front squat Conditioning 13 min AMRAP 10 Hang Squat Clean 115/75 10 Hand Release Push Up 30 Double Under Week 4 RP Challenge Accumulate 1 mile (1600 meters) Farmer Carry with 2 KB’s 2 53s for guys 2 35s for ladies

7/21/2017

Strength 4×4 1 and a 1/2 back squats @70/75% Conditioning 5 Min AMRAP 20 Air Squat 10 Hang Power Clean 135/95 2 min rest 5 Min AMRAP 20 Air Squat 5 Hang Power Clean 165/115 Compound 30 3 rounds 1:30 max meters rowing :30 rest 1:30 max Slam Ball 30/20 :30 rest

7/20/2017

Strength 3x100m Unbroken DB Overhead Carry (50R/50L) *build each set* Conditioning 10 min AMRAP 100m run 14 DB Snatch 50/35 (7R/7L)

Next Boot Camp starts 9/9

What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional counseling for the entire 4 weeks, physical and mental improvements and so much more! Price: Groupon deal brings price to $49 instead of $135, save now by clicking here Times: Monday, Wednesday, […]

7/18/2017

Strength 3RM Push Press Conditioning For time: 800m run 21 Push Press 135/85 21 Chest to Bar Pull up 400m run 15 PP 135/85 15 C2B 200m run 9 PP 135/85 9 C2B 18 min CAP Compound 30 *Now 6am and noon class* 5 rounds, :30 on :30 off Calorie Row Ab mat sit up […]

7/17/2017

Work up to heavy complex of: 2 Power Clean + 2 Hang Squat Clean + 2 Front Squat +1 Split Jerk Conditioning 10 min AMRAP 50 Box Jump 24/20 50 Front Squat 95/65 50 Burpee Week 3 RP Challenge 120 Alternating Front Rack lunge at 1/2 bodyweight or 75/55