Conditioning: “Add a little fun” 25-minute AMRAP* 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to the partner version Saturday, 19 November 2016 *Add one rep to each exercise each round. Strength: Deadlift 7-rep max Goal here is to work up to the “max load” you...Read More

No Friday night class this week. Sorry for any inconvenience. All other classes normal.   Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every...Read More

  Conditioning: Max meters rowed or biked in 40-minutes Solo or Partner   For total meters   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, and experiences to commentsRead More

  Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked   For Total Score   Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

Saturday class starts at 0830 this week.   New Proposed “Army Combat Fitness Test” 0:00-5:00 3-Rep Deadlift (max load) 5:00-7:00 Rest 7:00-10:00 Standing Power Throw (10) (max distance) 10:00-13:00 Rest 13:00-15:00 Hand-Release Push-ups (max reps) 15:00-18:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) 22:00-26:00 Rest 26:00-28:00 Leg Tug (max reps) 28:00-33:00 Rest 33:00-Finish 2-mile Run (for...Read More

“APFT” performers!   Sprint Work: Partner up, then… Bike (150/135/120) Calories*   For Time *(MM/MF/FF) M’s do 75 calories, F’s do 60   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*  ...Read More

  Conditioning: Current “APFT” Max rep Push-ups in 2:00 …rest 10:00… Max rep Sit-ups in 2:00 …rest 10:00… 2-mile run for time   Mobility: Half Straddle – 1:00/side Middle Straddle – 1:00 Overhead Distraction – 1:00/side     Post reps, time, and experiences to commentsRead More

2015 Throwback!   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Skeleton” Squat Jumps “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ (10/9’) “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Spooky” Sit-up Slammers (12/8) “Lethal” Lateral Jumps (24/20″)   2.5 rounds*...Read More

  Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time Compare to Wednesday. 18 October 2017     Post time and experiences to commentsRead More