Monday

400m run
5 bear crawls
10 Ohead squats
15 Front squats

3x's

double under ladder
5,10,15...50
7 minutes

Friday

3 min wall ball
3 min rest
3 min kb swing
3 min rest
3 min row for Calories


Ohead squat 5,3,1,1,1

Thursday

"Hells Bells"
20,15,10,5 of
Kb swing, clean, press, snatch

TABATTA THIS

20 sec work/10 sec rest 8 intervals each exercise:
Pull ups
Push ups
sit-ups
squats

Deadlift 5,3,1,1,1,

Tuesday

10 sdhp
10 ring dips

7 rds

Maxine

Max reps power clean for 100 reps. Every time the bar is set down perform 10 burpees.

Push press 5,3,3,1,1,1

The "50"

"Filthy Fifty"

Annie's EVIL Twin

50,40,30,20,10 of
wt lunges
sit-ups

deadlift 3,3,3,3,3,

Tuesday

10 SDHP
10 Ring Dips

7rds

monday

Code Brown

PP
3,3,3,3,3

Fiday

12 dumbell snatches, 25/40

5 pull-ups

200m run

7rds

Overhead Squat

3,3,3,3,3

Thursday Nov 5th

In twenty min perform a one rep max press and a max height box jump. Combine your weight and the height of the box to find your final "score"

rounds in 12 in of:

Wt lunges

KTE's

200m run

Jackie

1000m row

50 barbell thrusters, 45lbs

30 pullups

Deadlift 5,5,5

tuesday

500m row
10-1 Sdhp & Overhead squat
500m row

monday

400m run
5 bear crawl lengths
10 ring dips
15 wall ball shots

3x's

Push Press
5,5,5

FRIDAY FRAN!!!

"Fran"

Ohs

5,5,5

Wednesday

Kaitlyn
50,40,30,20,10 double unders w/
25,20,15,10,5 of burpees

deadlift
5,5,5,5,5,

Tuesday

200m run
5 push jerks
7 pull-ups
9 box jumps

7rds

Monday

15 Min "Cindy"

Push Press
5,5,5,5,5,

Friday

"helen"

Overhead squat
5,5,5,5,5,

Thursday

10 sdhp
10 ring dips

10rds

wt step ups
4x8

Wednesday

400m run
10 hang squat cleans
7 broad jumps
200m run
10
7
200
10
7
200
10
7
400m run

Tuesday

500m row
5 bear crawl lengths
15 hang power snatches
15 ring push ups

3rds

monday

200m run
7 pull-ups
11 wall ball shots

rds in 15min

back squat
5,3,3,1,1,1

Friday

5 deadlifts
10 burpees

5rds

thusday

Kb complex
20,15,10,5 of...
kb swing
kb clean
kb press
kb snatch

Wednesday

Schmoke you
15, kb swings
15 Push press
15, slams
15, box jumps

5rds

tuesday

7 ohs
7 burpees

7rds

Monday

400m run
20 dips
20 SDHP
20 Wall ball
400m run
20 SDHP
20 Dips
20 Wall ball
400m run

Monday

400m run
20 sdhp
20 dips
20 wallball
400m run
20 sdhp
20 dips
20 wallball
400m run

Finisher
5,5,5,5,5 strict pull-ups

Saturday

1min Double unders

1min Pull-ups

5rds...followed immediately by 3 min of turkish-getups

( Your total number of get-ups can then be subtracted from any athlete you choose, totals reps are then calculated to determine total reps)

Finisher

Bench Press

5,5,5,5,5

Friday

5 Db thruster, 25/40
10 High Box jumps, 24/30
200m run

Rds in 15 min.

Back squat
3,3,3,3,3

Thursday

5pm class

10-1
Kte
Dball slams w/ a fence sprint

6 pm O'lifting
Snatch
80%x2x5
Clean and Jerk
80%x2x5

Wednesday

Three rds for time of....
400m run
10 pull-ups
10 Front squats
10 burpees

Double under ladder 5-10-15.....50
reps in 5-7 min

or
500m row 1 min rest x3

Tuesday

Snatch balance
75%x3x2
80%x3x3

Clean Pull's
100% of Clean x3x5

Monday 10/5

"Annie's Evil Twin"

50,40,30,20,10 of

Wt. lunges 25/35

GHD sit-ups

Finisher

Push Press

3,3,3,3,3

Friday Cindy

rds in 20 min

5 pull ups

10 push ups

15 squats

Wednesday

5,3,3,1,1,1

Dead lift

200m run

4 bear crawl

15 push press

3 rds

Monday 9/28

5x5 back squat

1000m row for time

Friday

15,12,9,6, and 3 of...

Kb swings & pull-ups followed by a 200m run

Wednesday

400m run

30 mountain climbers

20 Over head db lunge

10 broadjumps

3x's

finisher

Push Press

5,5,5,5,5

Monday Sept 21

10 wallball

5 burpees

200m run

Rds in 15 min.

Finisher

Deadlift

5,5,3,3,3

Friday the 18th

"jackie"

1000m row

50 barbell thrusters, 45lbs

30 pull-ups

Finisher

Front Squats

3x5

Wednesday 15'

15 rack position lunges

15 sumo deadlift high pulls

15 push ups

400m run

4 rounds

post time to comments

Monday 45 Degrees of Suck (thanks Luke)

45 kb swings

45 burpees

45 med ball cleans

45 dips

45 kb swings

post time to comments

Helen

400m run

21 kb swings

12 pull ups

3 rounds for time

Wednesday Double unders and Burpess

50 double unders (du)

25 burpees (b)

40 DU

20 b

30 du

15 b

20 du

10 b

10 du

5 b

post time to comments

P-hill

Today's workout

p-hill run

10 db thrusters

5 pull ups

7 rounds for time

post time to comments

Finally Friday

400m run

30 db deadlifts

30 sit ups

4 rounds

post time to comments

Finisher

tire drags

Floor KTE

Planks

flutter kicks

Long work out today!

Weighted Fence Lunge

21 pull ups

21 hang squat cleans

Weighted Fence Lunge

15 pull ups

15 hang squat cleans

Weighted Fence Lunge

9 pull ups

9 hang squat cleans

Post time and weights to comments

Snatch, Clean, Climb

2 position clean

75%

4x5

2 position snatch

75%

4x5

5 rope climbs

Yeah Burpees

200m run

30 kb swings

30 burpees

400m run

20 kb swings

20 burpees

800m run

10 kb swings

10 burpees

Post time to comments

Fight Gone Bad

3 rounds of

1 min wall ball

1 min sumo dead lift high pulls

1 min box jumps

1 min push press

1 min rowing

1 min rest

post reps to comments

The foam roller is your friend!

400s plus bear crawl

400m run

5 bear crawls

20 renegade rows

4 rounds

post time to comments

followed by 7 minutes to get up as much of the double under ladder as possible

5-10-15-20-25-30-35-40-45-50

Tuesday Split Jerk

Split Jerk

6x3 at 80% of max jerk

1 muscle snatch + 3 O-head squats x3x6

at 80% of max snatch

Metcon

10-8-6-4-2 kb swings, db push press, with p-hill sprint

Monday Happy Birthday Brett

270m run

27 kb snatches

27 d-ball slams

3 rounds for time

Post time to comments

Followed by an ab circuit

Friday

Emily Showing us how to jump at the top of our burpees
Gary and Jay showing different parts of the wall ball movement
Shawn and Debbie
Shout out to most of the 7 am Crew

rounds in 15 minutes

10 wall ball

5 burpees

200m run

Post rounds to comments

Thursday

Clean pulls

5,3,3,2,2

snatch drops ( I don't think that is the right word so I may be correcting this later)

5, 3,3, 2,2

7 push press

7 long jump

fence sprint

5 rds

Long painful workout on Wednesday

200m run

30 plate lunges

20 pull ups

30 kb swings

20 med ball cleans

400m run

30 plates lunges

20 pull ups

30 kb swings

20 med ball cleans

200m run

post time to comments

Tuesday Snatch

Work on the Snatch

7 snatchs

7 burpees

7 rds

post time to comments

Monday Monday

200m run

10 box jumps

10 push ups

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

fence sprint

10 box

10 pu

200m run

post time to comments

Friday

Rds in 15 minutes of:

21 double unders
15 hang power cleans
9 lateral burpees

Swings and Lunges

20 lateral swings

12 weighted lunges

200m run

5 rounds

Post time to comments

Followed by snatch practice