Friday’s Workout: 10-31-14

Happy Halloween!

Workout of the Day:

Black and Green options:
AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (95#/65) / 8 goblet squats
Partner 2: completes as many Double unders as possible
Rest 1 minute, then
AMRAP 7 minutes of:
Partner 1: 8 power snatches (95#/65) / 8 kettlebell sumo deadlift high pulls
Partner 2: completes as many mountain climbers as possible

Blue group:
AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (115#/75)
Partner 2: completes as many Double unders as possible
Rest 1 minute, then
AMRAP 7 minutes of:
Partner 1: 8 power snatches (115#/75)
Partner 2: completes as many mountain climbers as possible

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Thursday’s Workout: 10-30-14

Hey! Halloween is this Friday! In the spirit of this great holiday, wear a costume to class on Friday!!

Strength:
Black: Accumulate 30 deadlifts at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 shoulder presses with a moderate weight.
Rest as needed in between sets.
Time limit is 15 minutes.

Green: Conventional deadlift: 4 sets of 6 reps. Complete 5 Pallof presses on each arm in between each set.

Blue: Accumulate 60 deadlifts with a light to moderate load as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 4 landmine presses on each arm. Time limit is 15 minutes.

Conditioning:
Complete 3 rounds of:
Sled push (90#/60) or pull (165#/115) down to the edge of the pavement and back, then immeditately complete: 15 kettlebell swings (70#/53) to eye level
Rest 60 seconds in between each round.

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Wednesday’s Workout: 10-29-14

This week in Crush a Weakness Wednesday’s class, we will be covering the muscle up and the rope climb! Be sure stop by at 6:30pm on Wednesday to work on your technique!

Workout of the Day:
Black and Green and blue groups options:
3 rounds of:
1 minute of Toes to bar / hanging knee raise or push up bridge arm marches
1 minute of Wall balls (20#/14)
1 minute of Med ball slams (20#/14)
1 minute of goblet lunges (70#/53)
1 minute of push ups
1 minute of rest

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Tuesday’s Workout: 10-28-14

We will be covering the muscle up and rope climb in this week’s Crush a Weakness Wednesday class Come on by at 6:30pm on Wednesday!

Strength:
Black: Accumulate 30 Front squats at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 pendlay rows with a moderate weight.
Time limit is 15 minutes.
Green: Bulgarian split squat: 4 sets of 5 reps on each leg. Complete 5 ring fallouts in between each set.
Blue: Accumulate 60 goblet squats with a moderate to heavy kettlebell. You may break these reps into as many sets as you would like, HOWEVER, in between each set, you must perform 5 one arm dumbbell rows on each arm. Time limit is 15 minutes.

Conditioning
3 rounds of:
Row as far as possible in 90 seconds
Rest 2:00 minutes in between sets.

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Monday’s Workout: 10-27-14

This week in Crush a Weakness Wednesday’s class, we will be reviewing the muscle up and rope climb! Be sure to catch all the action at 6:30pm on Wednesday night!

Workout of the Day:
Black and Green options:
Buy-In: 25 burpees
Reps 1-10 of:
Power Cleans (135/95) / kettlebell swings
Box Jumps (24”/20)
Ring dips / ring row
Buy-Out: 25 burpees

Blue option:
Buy in: 25 burpees
8-1 of:
Power cleans (185#/115)
Box jumps (30”/24)
Ring dips
Buy out: 25 burpees

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Friday’s Workout: 10-24-14

Attention! The 12:00 noon class for this Friday is cancelled!! We apologize for the late notice!!

Power Development:

Black: Complex #6: 1 clean deadlift, 1 hang squat clean from below the knee, 2 front squats, 1 jerk. Complete 4 work sets. Start with 75-80% of 1 rep max clean and jerk.
In between sets, complete 4 side bridge leg slides against the wall on each leg.

Green: Complete 10 sets of 3 explosive push presses with 50% of your 1 rep max. In between sets, complete 4 side bridge leg slides on each leg.

Blue: Complete 8 sets of: 12 calorie sprint on the rower, then immediately perform 5 medicine ball overhead throws. Rest 90 seconds in between sets.

Conditioning:

For time:
25 wall balls (20#/14)
200 meter row or 12 calories on the airdyne
25 wall balls (20#/14)
200 meter row or 12 calories on the airdyne
25 wall balls (20#/14)

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Thursday’s Workout 10-23-14

Workout of the Day:

Black and Green options
Every minute, on the minute, for 20 minutes, complete the following:
Even minutes: sprint to edge of pavement and back and complete 10 med ball slams (20#/14)
Odd minutes: complete 20 double unders / 60 singles, then 12 kettlebell swings (70#/53) to eye level

Blue group: EMOM for 20 minutes:
Even minutes: sprint on the airdyne for 10 calories, then complete 10 med ball slams (20#/14)
Odd Minutes: 30 double unders and 12 KB swings (88#+/62) to eye level

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Wednesday’s Workout: 10-22-14

We will be working through the shoulder press, push press, push jerk and split jerk in the Crush a Weakness Wednesday class this week! If you are looking at improving your overhead position in these lifts, this class is for you! Join us at 6:30pm on Wednesday night!

Power Development:

Black: Complex #5: Shankle complex: 1 clean grip deadlift, 3 hang pulls from the hip, 1 hang squat clean, 1 jerk. Complete 4 work sets. Start with 75% of 1 rep max clean and jerk and work up.
In between sets , complete 3 elevate, shrug and lift off reps.

Green: Complete 10 sets of 3 explosive deadlifts at 50% of 1 rep max. Perform 4 ring flutters on each arm immediately following your sets. Rest 60 seconds in between sets.

Blue: Complete 8 sets of: 4 split squat jumps on each leg into a 20 meter sprint. Immediately following each set, complete 4 ring flutters on each arm. Rest 90 seconds in between sets.

Conditioning:
9 minute AMRAP of:
1 sled pull (160#/115) or push (90#/60)
10 sledge hammer swings
1 farmer’s carry (70#/53)
10 toes to bar / hanging knee raise or push up bridge arm march

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Tuesday’s Workout: 10-21-14

We will be working through the shoulder press, push press, push jerk and split jerk in the Crush a Weakness Wednesday class this week! If you are looking to improve your overhead position in these lifts, this class is for you! Join us at 6:30pm on Wednesday night!

Workout of the Day:
Black and Green options:

5 rounds for time:

5 pull ups
10 bar facing burpees
10 squat cleans 135#/95 / goblet squats
10 box jumps 24”/20

Blue group:
4 rounds for time:

4 muscle ups
10 bar facing burpees
10 squat cleans (165#/110)
10 box jumps (30”/24)
Rest 60 seconds in between each round

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Monday’s Workout: 10-20-14

We will be working on the overhead barbell movements in this week’s Crush a Weakness Wednesday Class! Movements will consist of the shoulder press, push press, push jerk and split jerk. Be sure to come on by at 6:30pm on Wednesday to get in on the action!

Power Development:
Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up.

In between each set, complete an RKC plank hold for 10 seconds.

Green: Complete 10 sets of 3 explosive front squats with 50% of 1 rep max. Immediately complete 1 RKC plank hold for 10 seconds in between sets. Rest 60 seconds in between sets.

Blue: Complete 8 sets of: push the prowler (70#/40) on the high handles just down to the edge of the grass. Immediately complete 5 squat jumps for max height. 90 seconds in between sets

Conditioning:

With a partner, complete the following while abiding by these rules:
Only 1 partner can be working on the given exercise at one time. The other partner must hold a plank until partners switch.
You and your partner can determine when you would like to switch.
The goal is to accumulate as many reps as possible throughout the 9 minutes:

From minutes 0-3, accumulate as many push-ups as possible
From minutes 3-6 accumulate as many mountain climbers as possible
From minutes 6-9 accumulate as many goblet lunges (53#/35) as possible

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