Saturday, November 25th 2017 1. Conditioning Teams of 3: AMRAP 25: 150/100 Calorie Bike/Row, 100 Power Cleans (135/95) 150/100 Calorie Bike/Row, 80 Push Jerks (135/95) 150/100 Calorie Bike/Row, 60 Front Squats (135/95) 150/100 Calorie Bike/Row, 40 Clusters (135/95) (squat clean + thruster = cluster) OLY CLASS @ 1100 Junk yard dog Burgener warm up Skill […]
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Friday, November 24th 2017 Class is at 1230pm, Open Gym to follow 1. Strength Strict Press A. 5×3 @90% B. 3×10 @70% C. 4×5 @80% D. 1RM 2. Conditioning For Time: 21-15-9 Squat Snatch (95/65) Pull-ups
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Thursday, November 23rd 2017 Class is at 10am HAPPY THANKSGIVING!!! Come Earn Your Turkey, Stuffing, and all those side dishes!! 5 rounds of: 5 pull-ups 10 push-ups 15 squats Then, 4 rounds of: 8 HSPU 15 KB swings Then, 3 rounds of: 15 box jumps 15 K2E Then, 2 rounds of: 20 wall-balls 30 sit-ups
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Wednesday, November 22nd 2017 1. Conditioning 50 Wall Ball (20/14) 12 Deadlifts (185/135) 12 Bar Facing Burpees 35 Wall Ball 9 Deadlifts (225/155) 9 Bar Facing Burpees 20 Wall Ball 6 Deadlifts (275/185) 6 Bar Facing Burpees 2. Core Ab Trifecta + 30-60 sec Plank
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Tuesday, November 21st 2017 1. Gymnastics Conditioning 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 6 Strict HSPU rest :15 3 Strict HSPU 2. Conditioning 3 RFT: 10 Front Squats (185/135) (135/95) 20 Chest to Bar Pull-Ups 50 Double Unders OLY CLASS @ 1830 Junk yard dog
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Monday, November 20th 2017 1. Strength Back Squat A. 5×3 @90% B. 3×10 @70% C. 4×5 @80% D. 1RM 2. Conditioning AMRAP 20: 30 Thrusters (95/65) 30 Box Jumps/Step-ups (24/20) 30 Push-Ups 30 T2B/K2E
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Sunday, November 19th 2017 CLOSED
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Saturday, November 18th 2017 1. Conditioning 25/18 Calorie Bike/Rower, 50 Wallballs (20/14) 25/18 Calorie Bike/Rower, 35 Deadlifts (165/115) 25/18 Calorie Bike/Rower, 20 Burpee Box Jump Overs (24/20) 25/18 Calorie Bike/Rower, 35 Deadlifts (165/115) 25/18 Calorie Bike/Rower, 50 Wallballs (20/14) OLY CLASS @ 1100 Junk yard dog Burgener warm up Skill transfer exercises 1. 3 position
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Friday, November 17th 2017 1. Clean and Jerk Build to Heavy Single 2. Clean Grip Deadlift 4×2 @ 110% 3. Front Squat 5×4 @ 75% 4. Conditioning For Time: 9 – 7 – 5: Muscle-Ups Squat Snatches (135/95)
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Thursday, November 16th 2017 1. Conditioning 4 RFT: 20 HRPU 20 Kettlebell Swings (53/35) 20 Pull-Ups 2. Core Uber Abs OLY CLASS @ 1830 Junk yard dog Burgener warm up Skill transfer exercises 1. Front squat: 3×10 @ 60%. Pause 1 sec at bottom. 2. Back squat: 3×3 @ 60%. Pause 1 sec at bottom.
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