July 31, 2014

FALL SCHEDULE STARTS AUGUST 1ST (TOMORROW/FRIDAY)

Monday Tuesday Wedensday Thursday Friday Saturday Sunday
5:15 AM 5:15 AM 5:15 AM 5:15 AM 5:15 AM CLOSED CLOSED
5:45 AM 5:45 AM 5:45 AM 5:45 AM 5:45 AM
8:00 AM 8:00 AM
4:30 PM 4:30 PM 4:30 PM
5:30 PM 5:30 PM 5:30 PM 5:30 PM
6:30 PM 6:30 PM

Strength: Bench Press 75%x5 80%x5 85%x5

As Many Rounds As Possible in 15 Minutes of:

10 Ring Dips

20  Burpees

Run 200m

July 30, 2014

5 Rounds for time of:

135lb/95lb Squat Clean Thrusters, 10 reps

10 Chest to Bar Pull-ups

10 Weighted V-ups (20/15)

July 29, 2014

Strength: Strict Press 75%x5 80%x5 85%x5

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

*30 Double Unders between each round

Compare times to April 3, 2014

July 28, 2014

Strength: As a sequence working up to heavy single (1 rep max) Power Clean+Below the Knee Clean+ High Hand Clean

As Many Rounds As Possible in 10 Minutes of:

5 Pull Ups

10 Push Ups

15 Squats

OR

3 Muscle Ups (ring or bar)

5 Handstand Push Ups

7 Pistols (per leg alternating legs)

Happy Birthday Brett!!

July 27, 2014

Rest Day

July 26, 2014

Rest Day

July 25, 2014

Fittest Box in Kansas 14.4

So proud of all the hard work put in the last several weeks to get us to the final week of competition!  We are in the top 6! Lets finish STRONG!

“Naughty Nancy”

4 Rounds For Time of:

Run 400m

25 Overhead Squats (95/65)

July 24, 2014

Strength: Deadlift 75%x5 80%x5 85%x5

8 Rounds For Time of:

Run 400m

*Rest the amount of time it takes you to complete each 400m run

July 23, 2014

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/15 pound ball
50 Burpees
50 Double unders

Compare to March 26, 2014

July 22, 2014

Strength: Find 1 Rep Max Snatch

THEN:

For Time:

18-12-6

Snatch 65%

Run 400m between each set