Monthly Archives: January 2018

“Bergeron Open Test” AMRAP 20 50 Wall Ball (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145,100#) 20 Jerks (145,100#) 10 Snatches (145,100#) 10 Muscle Ups

Strength 1 Clean EMOM x 10 min -Building- Conditioning 10 min AMRAP 5 Deadlift 275/185 20 Alt pistols 40 Double Under

*NEW Class times and open gym starts today!* Strength RE-Test #1 Every 1:30 perform 3 push press for 6 sets Conditioning 8 min AMRAP 10 Shoulder to overhead 135/95 10 Burpee over the bar

Freaky-ish Friday Teams of 2 All you go I go style 6 min AMRAP 15/12 Calorie Row -P2 Plank- 3 min rest 6 min AMRAP 15 KB Swing 53/35 -P2 Air Chair- 3 min rest 6 min AMRAP Partner Wall Ball 20/14 Compound 30 3 rounds, :30 on :30 off Cal row Slam ball sit […]

Percentage test 4 3 min AMRAP Push Press @60% of 3RM -Can only do sets of 5- Conditioning 3 rounds 1 min Toe to Bar 1 min Burpee Box Jump Over 24/20 1 min rest Compound 30 5 rounds 1:30 min row 1:30 rest

“180115” 10 Muscle up 25 Thruster 75/55 1,000m Row 25 Thruster 75/55 10 Muscle up 15 min CAP

Strength 1 Hang snatch EMOM x 12 min Conditioning 7 min AMRAP 3 Deadlift 225/155 3 Chest to bar pull up 6-6, 9-9..keep ascending by 3’s Compound 30 3 rounds 20 KB Swing 20/15 Calorie Row 20 Over the rower jumps

Percentage Test #3 4 min AMRAP Back Squat @80% of 5RM 1 back squat, re rack, 2 back squat, re rack… continue adding 1 rep per set Conditioning 10 min AMRAP 10 Burpee 20 Air Squat 30 Double Under Compound 30 10 rounds :30 sec row :30 sec rest

Strength 3 Deadlift every 1:30 x 6 sets Conditioning 8 min AMRAP 2 Deadlift 185/115 2 Burpee over the bar 4-4, 6-6.. continue adding by 2 Compound 30 12 min EMOM 1- 15/12 calorie row 2- 12/20 over the rower jumps

*NO 5am&6am class tomorrow 1/18, as of now all evening classes are on!* Percentage test #2 As many back squats as possible without re racking the bar @ 70% of your 5RM from last Thursday -2:00 cap- Conditioning 5 Rounds for time 12 Thruster 95/65 8 Strict HSPU -12 min cap-

14.4 14 min AMRAP 60 cal row 50 toe to bar 40 wall ball 20/14 30 power clean 135/95 20 muscle up

Strength 3 Front Squat every 1:30 for 6 sets -build to a heavy 3- Conditioning 10 min AMRAP 5 Front Squat 205/135 10 Burpee 30 Double Under Compound 30 6 rounds 250/200m row sprint -Rest 1 min between rounds-