Class Schedule
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1/23/15 Friday

Performance A. Deadlift; build to a tough double in 10min   B. EMOM for 8min, complete: Even: 5 Dead lifts at 65% of above Odd: 30 Double unders   C. Complete as many rounds and reps as possible in 6…

11/19/14 Wednesday

Performance A. 
Three sets, not for time, of: Scapular Wall Slides x 6-8 reps @ 3030 Quadruped Extension-Rotation x 10 each Side-Lying Windmill x 10 each   A. Find a tough 1rep on Bench Press B. Build to a tough…

10/15/14 Wednesday

Performance A. Front or Zercher Squat; 3 x 3 Take 3 warm-up sets building to something tough and perform all 3 sets of 3 with that weight.   B. Dead Lift; 
Build to a tough 3 reps…not 3 rep max!…

8/29/14 Friday

Performance A1. Deadlift; 6-8 reps x 3 sets, 
rest 20sec A2. Unbroken Kettlebell Swings; 20 reps x 3 sets, 
rest 3 minutes   B. 
For time: -1000m Row Three rounds of: 10 Thrusters (95/65lbs) 20 Pull-Ups -100 Double-Unders 0r 300…

8/15/14 Thursday

Performance A. 
Take 15 minutes to build to three heavy reps of Deadlift….not a 3RM B. 
For time: 15 Deadlifts (using 75% of today’s heavy triple) 30 Hand-Release Push-Ups Run 800 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 400 Meters…

7/28/14 Tuesday

Performance A. 
Deadlift; (with PERFECT posture and mechanics) 21×1, rest 3min b/w sets 50% of possible 3-RM x 5 reps 75% of possible 3-RM x 3 reps 85% of possible 3-RM x 2 reps 90-95% of possible 3-RM x 1…

7/25/14 Friday

Performance A. 
Deadlift 
Waveload; 6-4-2-6-4-2, rest 2-3min between sets (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)   B. 
Three rounds for time of: 20 Pull-Ups 40…

7/9/14 Wednesday

Performance A. 
Deadlift; rest 2min Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4…

6/25/14 Wednesday

Performance A. Deadlift; 5-5-3-3-1-1 *Warm up to a tough 5 reps and start and build as you go to a tough 1rep but NOT 1RM *You must maintain arched lower back throughout. If you round, the rep does not count! +…

6/11/14 Wednesday

Performance A. Deadlift; 5 reps x 3 sets, rest 2min *Moderate load, same weight all sets B. Deadlift; 3 reps x 3 sets, rest 2min *Add 10-15lbs from part A *Same weight all sets + Complete the following for time:…

5/14/14 Wednesday

Performance A. Deadlift; build to a tough 3 reps…touch-n-go B.
 Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)   Competition Wod will be posted at gym

5/7/14 Wednesday

Performance A. Deadlifts; EMOM for 10 x 1 reps @ 10 heavier then last week B. Ring Rows @ 20×0; 3 x 20-25 + C. 
Three rounds for time of: 15 Toes-to-Bar 30 Double-Unders 300 Meter Run   Competition Wod…

4/30/14 Wednesday

Performance A1. Deadlifts; 2-4 reps x 4 sets, rest 90 sec A2. Fat Bar Push Press; 4-5 reps, rest 90 sec *1sec pause at top of PP with a 2-3sec decent. + Six sets for reps, of: 2min AMRAP of:…

2/15/13 Friday

Fitness For time: 100 double unders 50 burpees 30 toes to bar 15 wall walks 1k row Performance A. 
Take 15 minutes to build to three heavy reps of Deadlift + For time: 15 Deadlifts (using 75% of today’s heavy…

2/13/13 Wednesday

FitCamp Four sets for times of: Row 500 Meters or Bike 35calories 15 Burpees 20 Wall Balls Rest 5 minutes Fitness A. 
Take 15 minutes to build to three heavy reps of Deadlift + For time: 15 Deadlifts (using 75%…

1/29/13 Tuesdy

Fitness A1. Bench Press @20×1; 6-8 x 3 sets; rest 60sec A2. Pullups @2111; 6-8 reps x 3; rest 60sec A3. Plank from Elbow x 60sec; rest 60sec + In teams of two, partners alternate to complete three sets each…