Blog

Wednesday 9/15/21

Strength:
Deadlift
16:00 Minutes to Establish 1 Rep Max

Conditioning:
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)
Time Cap 10:00

Tuesday 9/14/21

Strength:
Bench Press
16:00 Minutes to Establish 1 Rep Max

Conditioning:
5 sets (New set every 5:00)
20 Kettlebell Swings (53/35)
20 Wall Ball (20/14)
50 Double Unders
Time Cap 4:00 Each Set

Monday 9/13/21

Strength:
Back Squat
16:00 Minutes to Establish 1 Rep Max

Conditioning:
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)

Saturday 9/11/21

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001.


Loredo
6 Rounds
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.””

Friday 9/10/21

Strength:
2 Deadlifts x 6 sets @80% of 1RM
Complete a set every 1 minute 30 seconds

Conditioning:
For Time
3 rounds
22 Power Snatch (75/55)
11 Bar Facing Burpees
Time Cap 10
– rest 3:00 –
For Time:
22 Bar Facing Burpees
11 Squat Snatch (165/115)
Time Cap 5

Thursday 9/9/21

Strength:
2 Shoulder Press x 6 sets @80% of 1RM
Complete a set every 1 minute 30 seconds

Conditioning:
3 sets
50/40 Calorie Assault Bike
-Rest 1:1 between sets-

Wednesday 9/8/21

Strength:
2 Back Squat x 6 sets @80% of 1RM
Complete a set every 1 minute 30 seconds

Conditioning:
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Time Cap 16

Tuesday 9/7/21

Strength:
2 Bench Press x 6 sets @80% of 1RM
Complete a set every 1 minute 30 seconds

Conditioning:
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
Time Cap 15

Monday 9/6/21

Class Times – 7, 8, 9, and 10AM.
Please sign up in Zen Planner.

Conditioning:
Teams of 2
13 Rounds
26 Calorie Row/400m Run
8 Strict Pull Ups
21 Shoulder to Overhead 95/65
Time Cap 45
Alternate Movements

This workout is to honor the 13 soldiers who lost their lives in Kabul on August 26th


Their names were:

  • Lance Cpl. David L. Espinoza, 20-years-old
  • Lance Cpl. Rylee J. McCollum, 20-years-old
  • Lance Cpl. Dylan R. Merola, 20-years-old
  • Cpl. Kareem M. Nikoui, 20-years-old
  • Lance Cpl. Jared M. Schmitz, 20-years-old
  • Cpl. Hunter Lopez, 22-years-old
  • Cpl. Humberto A. Sanchez, 22-years-old
  • Corpsman Maxlon W. Soviak, 22-years-old
  • Sgt. Nicole L. Gee, 23-years-old.
  • Staff Sgt. Ryan C. Knauss. 23-years-old
  • Cpl. Daegan W. Page, 23-years-old
  • Staff Sgt. Darin T. Hoover, 31-years-old

Saturday 9/4/21

Teams of 2
10:00 AMRAP
18/15 Calorie Row
20 DB Push Press (10/10)

5:00 Rest

10:00 AMRAP
15/12 Calorie Bike
20 Kettlebell Swings

P1 rows while partner 2 does STOH then switch when both are done.
Same for 2nd AMRAP