Blog

Saturday 12/19/20

Christmas Hours
Wednesday, December 23rd – No Evening Classes
Christmas Eve – Open Gym 7-10am
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Conditioning:
AMRAP 30
800m Run
Then
2 Rounds
25 Box Jump Overs 24/20″
25 Hang Squat Cleans 75/55
25 Push Press 75/55
Then
800m Run
Then
2 Rounds…etc

Friday 12/18/20

Christmas Hours
Wednesday, December 23rd – No Evening Classes
Christmas Eve – Open Gym 7-10am
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Strength:
Thruster
Every 2:00 x 5 Sets
3-2-2-1-1, Building to a Heavy Single

Conditioning:
For Time
2 Rounds
10 Bar Muscle Ups
10 Thrusters 95/65
10 Straight Leg Sit Ups
5 Min Cap
-Rest 2:00-

3 Rounds
8 Chest to Bar
8 Thrusters 95/65
10 Straight Leg Sit Ups
5 Min Cap
-Rest 2:00-

4 Rounds
6 Pull Ups
6 Thrusters 95/65
10 V – Ups
5 Min Cap
19:00 Time Cap

Thursday 12/17/20

Christmas Hours
Wednesday, December 23rd – No Evening Classes
Christmas Eve – Open Gym 7-10am
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Strength:
Snatch
Every :30 for 8 Sets
1 Rep @ 60%
Rest 2:00
Every :60 for 4 Sets
1 Rep @ 75%
Rest 2:00
Every :90 for 4 Sets
1 Rep @ 85%+

Conditioning:
3 Rounds
100 Double Unders (or 150 Singles)
15 Deadlift
R1 – 185/125
R2 – 235/155
R3 – 285/185
12 Min Cap

Wednesday 12/16/20

Christmas Hours
Wednesday, December 23rd – No Evening Classes
Christmas Eve – Open Gym 7-10am
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Conditioning:
AMRAP 30
200m Run
16 Hang S-DB Clean and Jerk 50/35
12 S-DB Box Step Ups 50/35 24/20″

Tuesday 12/15/20

Strength:
Push Press
Every 2:30 x 5 Sets
Build to a 5 Rep Max

Conditioning:
Every 6:00 x 3 Sets
20/14 Calorie Bike/Row
20 Toes to Bar
20 Overhead Squats 75/55

Monday 12/14/20

Christmas Hours
Wednesday, December 23rd – No Evening Classes
Christmas Eve – Open Gym 7-10am
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Strength:
Back Squat
Every 2:00 x 7 Sets
3 Heavy Reps

Conditioning:
For Time
3 Rounds
15 Burpees Over Bar
10 Front Squats 165/110
5 Muscle Ups
15 Min Cap

Friday 12/11/20

Strength:
Power Clean
In 15:00 Complete
20 Reps @ 115/75
15 Reps @ 135/95
10 Reps @ 155/105
Establish a heavy single in remaining time

Conditioning:
3 Rounds
9 Bar Muscle Ups
20′ HS Walk
30 Alternating Pistols
20′ HS Walk
15:00 Cap

Thursday 12/10/20

Conditioning:
3x AMRAP 4 / Rest 4:00
Climb the Ladder
3 Calorie Row
3 Lateral Burpees over Rower
6/6, 9/9, etc…

Midline:
20-15-10-5
Hollow Rocks
Straight Leg Sit Ups
6:00 Cap

Wednesday 12/9/20

Strength:
Hang Squat Clean
Every :90 for 7 Sets
1 Rep, Building

Conditioning:
AMRAP 18
5 Strict HSPU/15 push ups
10 Toes to Bar
20/15 Calorie Bike/Row
Rest :60