Archive for March, 2015

Wednesday 4.1.15

Gymnastics:
5 Rounds
:20 Ring Support Hold
:20 Hollow Body Hold

Conditioning:
Tabata (:20 on/:10 off x 8 Rounds)
Strict T2B
Row (Cal)
HR Pushups
Airdyne
Jumping Lunges

Gymnastics: 5 Rounds :20 Ring Support Hold :20 Hollow Body Hold Conditioning: Tabata (:20 on/:10 off x 8 Rounds) Strict T2B Row (Cal) HR Pushups Airdyne Jumping Lunges
Read More

Tuesday 3.31.15

Strength:
Push Press 10RM

Metcon:
AMRAP5
8 DB Snatches (70#/50#)
30 Double Unders

rest 3 minutes

AMRAP5
6 Strict Pullups
20 AbMat Situps

Strength: Push Press 10RM Metcon: AMRAP5 8 DB Snatches (70#/50#) 30 Double Unders rest 3 minutes AMRAP5 6 Strict Pullups 20 AbMat Situps
Read More

Monday 3.30.15

Strength:
Turkish Getups
5R/5L, 4R/4L, 3R/3L, 2R/2L, 1R/1L

Partner Relay
4 Rounds each for time:
250m Row
15 OHS (95#/65#)

Strength: Turkish Getups 5R/5L, 4R/4L, 3R/3L, 2R/2L, 1R/1L Partner Relay 4 Rounds each for time: 250m Row 15 OHS (95#/65#)
Read More

Sunday 3.29.15

Barbell 10am.
Open Gym 11am-1pm.

Barbell 10am. Open Gym 11am-1pm.
Read More

Saturday 3.28.15

No classes today for the MamaMare 5k. Join us at Bar A and run for a great cause.

No classes today for the MamaMare 5k. Join us at Bar A and run for a great cause.
Read More

Friday 3.27.15

15.5 (RX)
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95#/65#)

15.5 (Scaled)
27-21-15-9 reps for time of:
Row (calories)
Thrusters (65#/45#)

15.5 (RX) 27-21-15-9 reps for time of: Row (calories) Thrusters (95#/65#) 15.5 (Scaled) 27-21-15-9 reps for time of: Row (calories) Thrusters (65#/45#)
Read More

Thursday 3.26.15

4 Rounds (not for time)
10 Pendlay Rows
10 Lateral Raises
10 DB Box Step Ups

Rest as needed, then:

1RM Bench Press

4 Rounds (not for time) 10 Pendlay Rows 10 Lateral Raises 10 DB Box Step Ups Rest as needed, then: 1RM Bench Press
Read More

Wednesday 3.25.15

Strength:
EMOM10
1 Clean (Full, Building)

Metcon:
Teams of 2
100 Wall Balls (20#/14#)
100 SDHP
100 Push Press
100 Cal Row
100m Sprint (relay)
RX – 95#/65#, CRX – 115#/75#

Strength: EMOM10 1 Clean (Full, Building) Metcon: Teams of 2 100 Wall Balls (20#/14#) 100 SDHP 100 Push Press 100 Cal Row 100m Sprint (relay) RX – 95#/65#, CRX – 115#/75#
Read More

Tuesday 3.24.15

Strength/Skill:
Chest To Bar
1-2-3-4-5-6-7-8-9-10 (unbroken)

Metcon:
AMRAP12
30 Double Unders
8 Pistols
8 Box Jumps (24″/20″)
30 Double Unders
10 Pistols
10 Box Jumps
30 Double Unders
12 Pistols
12 Box Jumps
30/14/14, 30/16/16 etc…

Strength/Skill: Chest To Bar 1-2-3-4-5-6-7-8-9-10 (unbroken) Metcon: AMRAP12 30 Double Unders 8 Pistols 8 Box Jumps (24″/20″) 30 Double Unders 10 Pistols 10 Box Jumps 30 Double Unders 12 Pistols 12 Box Jumps 30/14/14, 30/16/16 etc…
Read More

Monday 3.23.15

Strength/Skill:
4 Rounds:
2 Snatches (build)
10 Burpees
rest :90

Metcon:
3 RFT
400m Run
20 Power Snatches (95#/65#)

Strength/Skill: 4 Rounds: 2 Snatches (build) 10 Burpees rest :90 Metcon: 3 RFT 400m Run 20 Power Snatches (95#/65#)
Read More