5.1.10

Training:

1) Squats x 2 on the minute by the minute
Up to 20 minutes
Rest 2 minutes
Pushups x 2 on the minute by the minute up to 20 minutes

4.30.10

Training:

1) Overhead Squat
3-3-3-1-1-1

2)
20 Step ups with 45#
20 Push ups
20 Pull ups
15 Step ups with 45#
15 Push ups
15 Pull ups
10 Step ups with 45#
10 Push ups
10 Pull-ups

4.28.10

Training:

1) Push Press
3-3-3-1-1-1

2)AMRAP in 15 minutes
5 Box Jump
10 pullup
15 Knees to Elbows

4.26.10

No 9 am session on Monday, rescheduled for Tuesday. 5 and 6 pm as scheduled.

Training:
Hang Power Clean
3-3-3-1-1-1

5 Rounds
Leg Blaster
15 Clapping Pushup
10 Pullup

4.24.10

Training:

Fight Gone Best
1 minute of each followed x 3

Row (calories)
Box Jump
Push Press @ 75#
Power Clean @ 75#
Burpee
Rest

Score each round by reps completed, use calories for the row.

4.23.10

Training:
1) Overhead Squat
5-5-5-3-3-3

2) 40-30-20-10
BTN Thruster
Weighted situp
Box step ups

4.21.10

Training:
1) Push Press
5-5-5-3-3-3

2) 7 rounds
10 Deadlift @ 135
10 Burpees

4.19.10

Training:

1) Hang Power Clean: 5-5-5-3-3-3

2) 3 Rounds of: 400M; 25 Pullup; 25 Weighted situp

4.16.10

Training:

1) Hack Squat
3-3-3-1-1-1

2) AMRAP in 15 minutes
5 Pullup
10 Pushup
15 Squat

4.14.10

Training:

1) Shoulder Press
3-3-3-1-1-1

2)10 Rounds
Every 1:30 perfom
3 Hang Snatch
3 Overhead Squat
3 Back Squat
3 Good Morning

4.12.10

Training:

1)Hang Squat Clean
3-3-3-1-1-1

2) 3 Rounds
Leg Blaster
10 Manmakers

4.10.10

Training

1) Snatch Practice


2)

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Romanian Deadlift, 45 pounds
50 BTN thrusters, 45 pounds
50 Burpees
50 Seated Russian Twist

4.8.10

Training:

1) Hack Squat
5-5-5-3-3-3

2) AMRAP in 15
10 Pushup
15 Box Jump
200 M

4.7.10

Training:

1) 5-5-5-3-3-3
Shoulder Press

2)

20-2 Headstand Pushup
2-20 L-pull up

Alternate

4.5.10

Training:

1) Hang Squat Clean
5-5-5-3-3-3

2) 3 Rounds
800M
15 Weighted Situp
15 Swings

4.2.10

Training:

1)Front Squat
3-3-3-1-1-1


2) 3 Rounds
200 ft. Flying Burpee
200 ft. Walking Lunge