Effective immediately parking in our parking lot will be restricted to our side of the building. Our neighbor (PHILCO) across the lot, who is also our landlord, has respectfully asked that we limit parking in the lot to our side of the building. Please only utilize these spaces and the available street parking.

Thank you.

For time:

A.  

Run 1600 Meters

30 Barbell Burpees

30 Thrusters 95/65 lbs.

When the running clock reaches 15:00, complete the following for time:

B.  

Run 800 Meters

20 Barbell Burpees

20 Thrusters 115/75 lbs.

When the running clock reaches 25:00, complete the following for time:

C.  

 Run 400 Meters

10 Barbell Burpees

10 Thrusters 135/95 lbs.

A.  

5 sets of:

Power Clean x 1.1 rep @ 75-80%

Rest as needed

B.  

4 Sets for Max Reps of:

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Alternating DB Snatch

Minute 3 – 30 seconds of Alternating Pistols

Minute 4 – 30 seconds of Hollow Rocks

A.  

Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

B.  

Complete as many rounds and reps as possible in 25 minutes of:

Row 500 meters

100 Meters Farmers Carry

50 Double Unders

A.  

5 sets of:

Power Snatch x 1.1  @ 70-75%

Rest as needed

B.  

Complete as many rounds and reps as possible in 12 minutes of:

Kettlebell Swings x 15

Box Jumps x 12 

Toes-to-Bar x 9 

A.  

Four sets of:

Push Press x 6-8 @ 13X1 (3 second pause in the dip)

*Goal should be to aim heavier than last week

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

B.  

Complete as many rounds and reps as possible in 15 minutes of:

Sprint 200 Meters

10 Hand-Release Push-Ups

10 V-Ups

20- Meter Bear Crawl

10 V-Ups

10 Hand-Release Push-Ups

20-Meter Bear Crawl

*REMINDER - only one class at 10am today  

In teams of two, complete the following

Run 800 Meters

50 Chest-to-Bar Pull-Ups

75 Wall Ball Shots

100 Burpee Box Jump-Overs

75 Wall Ball Shots

50 Chest-to-Bar  Pull-Ups

Run 800 Meters

"Last Man Standing" 

A. 

5 sets of:

Power Clean x 1 rep @ 80-85%

Rest as needed

B. 

Every 4 minutes, for 12 minutes:

10/7 Strict Pull-Ups

20 Push-Ups

30 Goblet Squats (24/16 kg)

Complete each set as quickly as possible and note times for each.

A.  

Three sets, not for time, of:

Bar Muscle-Ups x 4-6

L-Sit x 45-60 seconds

B.  

For times: 

0-10 minutes: Run 1 mile

10-15 minutes: Run 800 meters

15-25 minutes: Row 2000 meters

25+minutes: Row 1000 meters

The 1 mile run and 2km row should be full effort. The goal for the 800 meters and 1km row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes. 

A.  

5 sets of:

Power Snatch x 1 rep @ 75-80%

Rest as needed

B.  

Five rounds for time of:

7 Deadlifts 225/155 lbs. 

7 Strict Handstand Push-Ups

14 Alternating Pistols 

A.  

Four sets of:

Push Press x 6-8 @ 13X1 (3 second pause in the dip)

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

B.  

For max reps:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

30 Seconds of Box Jump Overs 24/20"

Rest 30 seconds

45 Seconds of Muscle-Ups

Rest 15 seconds

45 Seconds of Toes to Bar

Rest 15 seconds

45 Seconds of Box Jump Overs

Rest 15 seconds

60 Seconds of Muscle-Ups

60 Seconds of Toes to Bar

60 Seconds of Box Jump Overs

A. 

Five sets of:

Front Squat x 2 reps

Rest as needed

Build over the course of the five sets to today’s heavy double.

B.  

Five rounds for time of:

5 Power Cleans

10 Front-Racked Reverse Lunges

15 Burpees Over the Barbell

Suggested weights:

Men – 135 to 155 lbs./Women – 95 to 115 lbs.

Every 3 minutes, for 36 minutes, for times:

Station 1 - ...

Station 2 - ... + ...

Station 3 - ...

Station 4 -  ... + ...

A. 

Every 2 minutes for 12 minutes

Power Clean x 1.1.1

*Let feel dictate load

B.  

Five sets for times of:

Row 250 Meters

5 Power Cleans 165/115 lbs.

Rest 60 seconds

A.  

Three sets, not for time, of:

Rope Climbs x 3 ascents

Bar Muscle-Up x 6 reps

Toes to Bar x 12 reps

B.  

For time:

25-20-15-10-5

Wall Ball Shots

Burpees

A.  

Four sets of:

Hang Snatch x 2 reps @ 80%

Rest as needed

B.  

For time:

12-9-6

Power Snatches (115/75 lbs)

Box Jumps (30″/24″)

Immediately into ... 

Run 800 Meters

A.  

Four sets of:

Push Press x 3 reps

(Use the heaviest load from last week)

Rest 90 seconds

Inverted Row x 8-10

Rest 90 seconds

B.  

Every minute, on the minute, for 14 minutes:

Even minutes - 6 Down Ups + 4 Power Cleans 135/95

Odd minutes - 20 Double-Unders + 10 Kettlebell Swings 

A.

Every minute, on the minute, for 8 minutes:

Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 8 minutes.

B.  

Three rounds for time of:

20 Front Rack Walking Lunges 135/95 lbs

20 Pull-Ups

In teams of three, complete five rounds each, for max reps, of:

Burpee Box Jump Overs 24"/20"

100 Meter Farmer’s Carry 

Wall Ball Shots 20/14 lbs. 

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.

Time cap: 25 minutes

A.  

Four sets

Hang Clean + Front Squat + Clean @ 80-85%

B.  

Two sets of:

Against an 8 minute running clock:

500 meter Row

400 meter Run

Max Rep Ground to Overhead

*Reps must be in touch and go triples

Rest 3 minutes