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24 Apr 2015

042515 – Saturday Throwdown

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NO REGULAR CLASSES DUE TO PARTNER THROWDOWN.

Platforms will be open for weightlifting and strength

23 Apr 2015

042415

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Strength: Clean 2RM

Conditioning: Reps of 21-15-9 for time

Hang squat clean, 95/65
Ring Dips

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22 Apr 2015

042315

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Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between

21 Apr 2015

042215

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Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

20 Apr 2015

042115

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Conditioning: Complete for time

Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

19 Apr 2015

042015 – Patriots Day

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Strength: Back Squat

4×8 – straight sets

ABS: 100 reps from the hang position

Limited Class Schedule: 6am, 7am, 5:30pm

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18 Apr 2015

041915

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Complete as a relay in a team of 3-4

Reps of 9-6-3 for time
Strict handstand pushups
Hang power cleans, 160/110
Burpees

17 Apr 2015

041815

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Complete for time

Row 5000m

Every 1000m step out from the rower and perform 3 rope climbs

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16 Apr 2015

041715

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Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/105

15 Apr 2015

041615

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AMRAP 20

10 Alternating DB Snatches, 55/35
10 Alternating Pistols
10 Burpees

Strength does not come from physical capacity. It comes from an indomitable will.
~Mahatma Ghandi

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