Monthly Archives: January 2016

Monday 1/18/16 Competition

Conditioning

For Time:

Tabata Push Ups

2 Mile Run

Tabata Bottom To Bottom Squats

Saturday 1/16/16 Competition

Conditioning

AMRAP 15

15 Pull Ups

15 Sit Ups

15 Power Cleans

Friday 1/15/16 Training

Strength

3 Sets

5 Deadlifts (70% of 1RM)

Rest 30 Seconds

8 Weighted Push Ups

Rest 30 Seconds

5 Pull Up (Tempo-1131)

Rest 2 Minutes

Conditioning

AMRAP 7

10 Meter Board Jump

10 Meter Bear Crawl

Thursday 1/14/16 Training

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Strength

Every 2 Minutes X 20 Minutes

2 Hang Power Snatches + 2 Overhead Squats

Conditioning

6 Rounds 

200 Meter Sprint (All-Out Effort)

Walk 50 & Back

Wednesday 1/13/16 Competition

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Greg D.

Conditioning

On The Minute X 20 Minutes

Minute 1-15 Burpees

Minute 2-50 Double Unders

Minute 3-15 Medball Cleans

Minute 4-18/15 Calorie Row

Minute 5-100 Meter Shuttle Run

Tuesday 1/12/16 Training

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Morgan “Thug Life” Raimondo

Strength

7×5 Push Press (Building)

30 Second Hollow Hold Between Sets

Rest 2-3 Minutes

Conditioning

AMRAP 12

40 American Kettlebell Swings

5 Rope Climbs

40 Box Jumps (step down)

Monday 1/11/16 Training

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Liz

Strength

3 Sets

5 Back Squats (Across)

Rest 30 Seconds

5 Supine Rows (Tempo-1131)

Rest 2 Minutes

Conditioning

5 Rounds For Time:

10 Strict Ring Dips

20 Dumbbell Walking Lunges

10 Minute Cap

Friday 1/8/16 Testing Week

Upcoming Events

Bring-A-Friend Challenge December 8-January 8th

The Lean & Mean Challenge January 9th 10am


For Time:

30 Snatches

Thursday 1/7/16 Testing Week

Upcoming Events

Bring-A-Friend Challenge December 8-January 8th

The Lean & Mean Challenge January 9th 10am


“Lynne”

5 Rounds 

Max RepBodyweight Bench Press

Max Pull Ups

Rest As Needed

Wednesday 1/6/16 Testing Week

Upcoming Events

Bring-A-Friend Challenge December 8-January 8th

The Lean & Mean Challenge January 9th 10am


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Greg “The Grillmaster” Ramirez

1 Mile Run For Time

Rest 10 Minutes

800 Meter Run For TIme

Rest 10 Minutes

400 Meter Run For Time