3.1.10

Training:
1)Power Clean
3-3-3-1-1-1

2)5 Rounds
6 Deadlift
6 Bent Row
6 Hang Power Clean
6 Front Squat
6 Push Press
6 Back Squat
6 Pushups(hands on bar)

2.27.10

Saturday Special

You got to come in to find out.

2.25.10

Training:
1) Front Squat
5 x 3

2) Tabata Pushup feet elevated

Rest 2 minutes

Tabata situp

Rest 2 minutes

Tabata Squat

Go all out. If your last round has the same score as the first; you have done it wrong.

2.24.10

Training:
1) Push Press
5 x 3

2) 3 rounds for time
5 Pullup
50 ft Bear Crawl
25 BTN Thruster

2.23.10

Training:
1) Power Clean
5 x 3

2)5 rounds
50 box jumps
15 barbell overhead squat

2.19.10

Training:
1) Front Squat
5 x 5

2) 30-20-10

Bodyweight Deadlift
Burpee

2.17.10

Training
1)Push Press
5 x 5

2)AMRAP in 12 minutes
5 pullup
10 pushup
15 squat

2.15.10

Training:
1)Power Clean
5 x 5
Use ramped sets

2)10-1
Dips
Pullups
Goblet Squats

2.13.10

Training:

You have to come in to find out.

2.12.10

Training:
1)Overhead Squat
5 x 1

2) 3 Rounds
25 Overhead walking lunge
10 Burpees
10 Seated Russian Twist

2.11.10

Training:

AMRAP in 20 minutes
5 Commando Pullup
10 Weighted Situp
15 Goblet Squat

2.9.10

Training:
1)Bench
5 x 1

2)3 rounds
25 weighted step ups (use barbell @ 45#)
21 swings
12 pullups

Put the barbell across your shoulders like a back squat; then get to steppin'

2.8.10

Training:

1)Snatch Grip DL
5 x 1

2)5 Rounds
5 Knees to Elbows
10 DB snatch (5/side)
15 pushup

2.6.10

Yes we will train.

Training:
Fight Gone Better

2.4.10

Training:
1) Overhead Squat
5 x 3

2)AMRAP in 12 minutes
7 Headstand Pushup
7 pullups


Class time will be 5:30 and 6:30 instead of the usual 5 and 6.

2.3.10

Training:
1)Bench
5 x 3

2)20-2
Swing
2-20
Burpee
Alternate

Finisher:
Headstand Hold
5 x max attempt

2.2.2010

Training:

1)Snatch Grip DL
5 x 3

2)3 rounds
Mini Leg Blaster
10 Stiff Legged Deadlift @ 45#
10 Weighted situp