Friday, October 31

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        Strength: Super Set x 3 1. Hollow holds :30 2. Hollow to Superman Roll on floor :30 3. Hollow to Superman Slow on Bar  :30   Conditioning: Francula, Frankenstein….FRAN!!! 21-15-9 Thrusters (95/65) Pull Ups   Strength Class … [Read more...]

Thursday, October 30

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Strength: Press 3 x 2 across Pull Up Practice: Hold chin over bar 3 x :30   Conditioning: AMRAP: 8 minutes 6 rounds 5 Pull Ups 10 Push Ups 15 Air Squats In time remaining: AMRAP TTB Score = TTB   Olympic Lifting (6:30pm only) 1) Muscle Snatch 6x3 2) … [Read more...]

Wednesday, October 29

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    Strength: Back Squat, 20 reps at +5#'s from last week or 65% if not done last week, take two warm up sets of ten to work up to 65%   Conditioning: EMOM: 15 minutes 15 Wall Balls (20/14) In remaining time, AMRAP burpees.  Score is burpees! Also, make … [Read more...]

Tuesday, October 28

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Strength: Pull Up/Muscle Up progression Conditioning: A. 3 Rounds AMRAP:  4 minutes 10 Med Ball Cleans 20 Med Ball Twists (20/14) 30 Lateral Hops *Rest 2 minutes B. 3 Rounds AMRAP:  4 minutes 10 Med Ball Squats 20 Med Ball Twists 30 Lateral Bar Hops … [Read more...]

Monday, October 27th

Varsity Club working on pull ups.  Don't forget about our new Monday Night Varsity Club class at 7:30pm!

Re-Test Day!!!  Compare results to August 25th on Wodhopper. Also, a Leaderboard Lady. Get excited for our new upcoming training cycle where we will focus on foundational strength.   Strength Muscle Clean 8x3 across   Conditioning "Elizabeth" 21-15-9 Power Cleans … [Read more...]

Friday, October 24th

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Strength: High Hang Power Snatch, 5x2 rising Conditioning: A. AMRAP: 18 minutes 10 Hang Power Snatches (95/65) 20 Double Unders (x4 singles) 30 Sit Ups     B. AMRAP: 18 minutes 10 Hang Power Snatches 40 Singles 20 Sit … [Read more...]

Thursday, October 23

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Strength: Back Squat, after warming up, 65% 15-20 reps Conditioning: 3RFT 6 Thrusters (95/65) 12 Pull Ups 24 Switch Lunges *Rest 1 minute … [Read more...]

Wednesday, October 22

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Strength Deadlift, work up to a heavy set of 3, then 1 set of 15 at 60% of the heaviest set of three   Conditioning AMRAP: 8 minutes 15 TTB 30 Lateral Bar Hops … [Read more...]

Tuesday, October 21

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  Strength Bent Over Rows 5x5   Conditioning "Karen" For Time: 150 Wall Balls (20/14) *10 minute time cap Then AMRAP: 2 minutes Double Unders … [Read more...]

Monday, October 20th

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Strength Hollow Holds 3 x :30 seconds Hollow Hold to Superman 3x :30 seconds   Conditioning A. 6 RFT: 1 Rope Climb 2 Power Cleans @ 85% 3 Burpees   B. 6 RFT 3 Rope Pulls 4 Power Cleans 6 Burpees … [Read more...]