Author Archive

Thursday, July 4, 2013

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Rest Day – Get out and celebrate our Nations Independence Day!

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Wednesday, July 3, 2013

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7 min AMRAP
Ladder up (starting at 3reps)
Push press 95/65
Over the bar burpees
 
2min rest
 
7 min Max calorie row 
 
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Tuesday, July 2, 2013

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3 x 200m sprint/250m row intervals
 
then 3min- rest
 
7min amrap
10 mountain climber (each leg)
10 pull-up/ring rows
10 slam balls 
 
 
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Saturday, June 22, 2013

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Lil summer spice..  See you all then.. 
DONT FORGET 
 Only 2 Classes tomorrow, 6:30AM and 7:15AM
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Friday, June 21, 2013

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 Friday 21st
 
Strength:
Press: 6@75%, 6@80%, 4@85%
 
Conditioning: 
Death BY Push Press 
 
1 min rest; then
 
Death BY Pull-Up 
 
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Thursday, June 20, 2013

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Thursday 20th
 
Strength:
Deadlift  6@75%, 6@80%, 4@85%
 
Conditioning:  
500m Row
 
Then – 1min transition
 
6 MIN AMRAP
7 x Deads 
14 x KB Swings
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Wednesday, June 19, 2013

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Wednesday 19th
4 x Rounds
50m Overhead DB Lunges  
7 x Incline Single -Arm DB Bench Press 
9 x Medball Russian Twists 
Then
Cash out 800m Run 
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Tuesday, June 18, 2013

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Tuesday 18th
Teams of Two (one runs 200m and one works, runner is the pace setter)
 
6 Rounds
 
10 x Hang Clean 
14 x Ring Push Ups 
18 x V-Ups 
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Monday, June 17, 2013

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Monday 17th
Tabata it up… 
Jumping Lunges  
Burpees
Double Unders 
Wall Ball
Ring row
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Friday, June 14, 2013

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The Complex
 
5x Rounds 
 
5x Barbell Roll-out
5x Single Leg Lateral Jumps over the bar 
5 x Deadlift
5 x Front Squat 
5 x Push Press
200m Run
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Thursday, June 13, 2013

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Chelsea’s Red Headed Step-Sister
30min EMOTM
3 x Pull-Ups
6 x Push-Ups
9 x Squat
 
If you can’t  complete the round in the minute, run 400m then start back when the next minute begins. 
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Wednesday, June 12, 2013

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AMRAP – 13 min
5 x DL 
10 x T2B 
15 x Box Jumps 
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Tuesday, June 11, 2013

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Part I  
400m Heavy, Heavy Suitcase Carry (single hand Farmers Carry switch hands at 200m)           
 
Then
 
Part II 
3xRounds
400m Sprint
7 x Hang Snatch 
9 x Ring Dips 
11 x Lateral Med Ball Wall Throws   (11 x each side)
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Monday, June 10, 2013

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Strength:
Bench Press  8@70%, 6@75%, 6@85% (<3mos 3 x 10)
 
Conditioning:
2 x 6 min AMRAP
AMRAP1
5 x Bulgarian Split Squat (5x each leg) 
30 x DU’s 
 
2 Min Rest
 
AMRAP2
 7x Elevated Push-Ups – Feet on Med ball 
14 x V ups 
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13.5 Raffles WINNERS… and the names are…

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13.5

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