1/31/2018

“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

1/30/2018

Strength

1 Clean EMOM x 10 min

-Building-

Conditioning

10 min AMRAP

5 Deadlift 275/185

20 Alt pistols

40 Double Under

1/29/2018

*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

1/26/2018

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 up

Slam ball

1/25/2018

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

1/24/2018

“180115”

10 Muscle up

25 Thruster 75/55

1,000m Row

25 Thruster 75/55

10 Muscle up

15 min CAP

1/23/2018

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

1/22/2018

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

1/19/2017

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

1/18/2018

*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-