2/5/2018

Strength E2MOM x 4 sets 6 Front Squat @70-75% Conditioning 12 min AMRAP 6 Thruster 135/95 12 Pull up 36 Double Under  

2/2/2018

Freaky-ish Friday! Teams of 2 5 min AMRAP 20 Synchro Air Squat 20 Synchro DB Snatch 50/35 5 min Rest 5 min AMRAP 20 DB Thruster 50/35 10 Synchro Push up 5 min Rest 5 min AMRAP 10/7 AAB Calories

2/1/18

Strength re test 2 20 min to find 5RM back squat Conditioning re test 6 min AMRAP 600/500m row max burpee in remaining time

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 […]

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