Monday, January 19, 2015- Workout

8:30AM CLASS IS CANCELLED.  EVENING CLASSES WILL BE AS SCHEDULED AT 5:30 and 6:30.

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

3-3-3+

Conditioning

5 Rounds for Time:

100m Sandbag Run

5 SB Get-ups

10 SB Sit-ups

15 SB Squats

Thursday, January 15, 2015- Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

DB Manmakers

3 EMOM for 8 minutes

Conditioning

3 Rounds for Time:

-400m

-14 alternating DB Snatch

-14 sit-ups

Wednesday, January 14, 2015- Workout

Warm-up

500m row

3 Rounds:

-10 Dips

-10 Push-ups

-15 Squats

Skill

Sprint Work (stair loop)

5x150m working up to 100%

Conditioning

AMRAP in 10 minutes

-20 Double Unders (60 singles)

-10 Deadlift (185/105)

-10 Box Jumps (24/20)

Monday, January 12, 2015- Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

5-5-5+

Conditioning

Crossfit's Tabata This:

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Thursday, January 8, 2015- Workout

Warm-up

3 Rounds

100m run

-5 inchworm push-ups

-10 lunges

-10 PVC pass throughs 

Skill

EMOM for 8 min

DB Thrusters (1 on 1st min, 2 on 2nd...)

Conditioning

4 Rounds for Time:

100m Run

10 push-ups

15 medball sit-ups 

20 WBS

Payment Reminder:  just a reminder that 1st quarter payments were due Jan 1st.  As always, we don't want money to ever keep someone from working out.  So if it's an issue, please set up a time to meet with me and discuss an alternate payment plan.

Wednesday, January 7, 2015- Workout

Warm-up

500m row

3 Rounds:

-10 Pull-ups

-10 Push-ups

-15 Squats

Skill

Squat Therapy

Conditioning

AMRAP in 15 min

-300m run

-15 Box Jumps

-10 Hang Power Cleans (115/75)

-5 Shoulder to Overhead (115/75)

Monday, January 5, 2015- Workout

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Strength

Back Squat

Find 1 RM

Conditioning

For Time:

10-20-30-40

-Double Unders

-Kettlebell Swings (60/44)

-Goblet Squats(60/44)