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-