Friday 3/24/17

Conditioning: 10 Rounds -9 Thrusters 95/65 lbs -35 Double Unders

Thursday 3/23/17

Strength: Single Arm DB/KB Rotational Bench Press -3 rounds 3-5/side 3 Rounds between warm up sets: -7 WY Negative -7 SA Bent Over Row Conditioning: With a partner, 1 partner working at a time, complete the following: (reps is a total number not per person) For Time: 25 min. Time cap 100 KB Swings 90 Sit Ups 80 Box Jumps 70 Mountain Climbers (L+R=1) 60 Weighted Step Ups (Use KB you use for swings) 50 Push Ups 60 Weighted Step Ups 70 Mountain Climbers 80 Box Jumps 90 Sit Ups 100 KB Swings

Wednesday 3/22/17

Strength: 3 Rounds -10 Windshield Wipers/side -10 Barbell Rollouts -10 Weighted Hip Bridges Conditioning: 5 Rounds -15 Wall Balls -10 Cleans -5 Bar Facing Burpees *Rest 90 seconds between rounds

Tuesday 3/21/17

Strength: Snatch Grip Deadlift 3 x 2-3 reps Between sets 3 Rounds :30 Banded Bottom of Squat Hold 10 Hip Extensions/Good mornings/Superman Conditioning: 10-1 DB Squat Clean Thrusters 1-10 Knees to Elbow

Monday 3/20/17

Strength: 4 Rounds: :30 of... -H to L Plank -Hip Bridge -Flutter Kicks -Superman -Rest Conditioning: Complete as much work as possible in 32 minutes however you would like to: 1 mile run 1 mile row 1 mile ski 3 mi bike

Friday 3/17/17

Conditioning: 55 Deadlifts 55 Wall Balls 55 Calories Row 55 Handstand Push ups

Thursday 3/16/17

Strength: Floor Press 3 x 2-3 reps Between Sets: 3 Rounds 8 Banded Bent Over Rows 10 DB Tricep Kickbacks Conditioning: With a Partner Max distance and reps in 15 min. Switch movements as needed. -Farmers Carry (lengths) -Man Makers (L Row, R. Row, Push Up, Squat Clean Thruster)

Wednesday 3/15/17

Strength: 10 min EMOM -3-5 Handstand Push ups Conditioning: 10 min AMRAP -200m run -10 toes to bar -50 double unders

Tuesday 3/14/17

Strength: Trap Bar Deadlift 3 x 2-3 reps Between Sets: 3 Rounds 8 Banded Hip Thrusts (5 sec. Hold at top) 7/side Weighted Split Squats (3 sec. negative) Conditioning: 5 Rounds On the 3 min. Clock: AMRAP 40 KB Swings 30 Sit Ups 20 Push Ups 10 Pull Ups Work as far as possible, then rest :90 seconds, pick up where you left off.

Monday 3/13/17

Strength: 10 Min EMOM (Alternating Movements) -5 Clean and Jerks -:30 Hollow Hold Conditioning: 5 min AMRAP 12 Deadlifts (75/55) 9 Hang Cleans 6 Front Squats -2 min rest 4 min AMRAP (95/65) -:90 rest 3 min AMRAP (115/75) -1 min rest 2 min AMRAP (135/95)

Friday Class

Conditioning: 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

Thursday 3/9/17

Strength: 3 Rounds, Accumulate 1 min of each: -L Hang -Reverse Plank -Dead Bug -Banded Plank Walk *Rest as needed between movements Conditioning: 20-18-16-14-12-10-8-6-4-2 -Prayer Hold Step-ups -Feet Elevated Mountain Climbers

Wednesday 3/8/17

Skill: Kipping Progressions Conditioning: 15 min. EMOM Min 1: 12/10 cal bike Min 2: 2-5 “Pulls” Min 3: 10 Heavy Ball Slams

Tuesday 3/7/17

Yoga Class is cancelled tomorrow, sorry for the late notice. Strength: 3 x 2-3 Push Jerk Between sets: 3 Rounds -10 V-ups -8/side bottoms up KB Press Conditioning: 5 Rounds -15/12 Cals Row -10 Deadlifts -15 Box Jumps

Monday 3/6/17

Strength: 10 min EMOM -3 position clean Conditioning: Alternating Tabata -KBS -Plank Hold Rest 2 min -Jumping Lunges -Wall Sits

Friday 3/3/17

Strength: 8 x 3 Box Squats at 75% Conditioning: 12 Min AMRAP 2 Rounds: -50 foot weighted walking lunge -16 toes to bar - 8 power cleans Then, 2 Rounds: -50 foot weighted walking lunge -16 bar muscle ups - 8 power cleans

Thursday 3/2/17

Strength: 3 x 2-3 Bench Press (Wide Grip) Between Sets: 3 Rounds -8/side SA Banded Landmine Press -10 Vertical Ring Pulls Conditioning: With a Partner: 20 min AMRAP: 5 Med Ball Burpees 10 Med Ball Situps 15 Ball Slams

Wednesday 3/1/17

Strength/Skill: 10 Min EMOM 3-5 Overhead Squats Conditioning: 5 Rounds 10 UB Thrusters 4 Laps Farmer Carry

March Athlete of the Month

Congratulations to Sue Bilstad for being named Athlete of the Month for March. You can see Sue almost everyday at 5:30 am, she consistently pushes herself and others to get better every time she is at the gym, she often sets the bar for workouts and gives us all something to chase. Thank you for making our gym a better place for everyone! Please tell us about yourself. I am native New Englander who landed in this great little town after hanging out in Vegas for 12 years. I have been married to my amazingly tolerant, sweet husband for 8 years now (pretty sure I got that right this time…) and have a really cool 15 year old daughter. We have a small herd of well – herding dogs and have been

Tuesday 2/28/17

Strength: Front Squat 3 x 2-3 reps 3 Rounds 10 Banded Straight Leg Deadlifts 8/side Single Leg Ball Slams Conditioning: For time: 50-40-30-20-10 DU’s or lateral jumps KB Swings *After each round, perform 10 Pull Ups OR 3-5 MU’s (bar or ring)

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6420 County Road 335 Unit B

New Castle, CO 81647

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