We are meeting at 10:00 a.m. at Forest Hills park.
Conditioning:
Complete as many rounds as possible in three minutes of,
Three times through for nine minutes of total work.
Join us this Saturday for a free community workout at 10:00 a.m. at Forest Hills Park.
Strength: Deadlift, 5-5-5-5-5
Conditioning:
As many rounds as possible in 10 minutes:
Susan is turning 31 on the 31st! Wish her a happy golden birthday. We’ll do a fun birthday workout next week in her honor.
Good luck in the 4-miler this weekend to Susan, Steph, and Catherine!
Strength: Press, 5-5-5-5-5
Skill: Review kettlebell rack position & kettlebell clean
Conditioning:
If you don’t have a 500m row time trial on the books, knock it out first.
5 rounds for time:
Mobility: Lower Legs
Strength: Back Squat, 5-5-5-5-5
Conditioning:
3 rounds, for quality of execution:
12 good mornings
-rest 45 seconds-
12 knees to elbows
-rest 45 seconds-
Then, if you have not recorded a 500m row time in the past 2 weeks
500m row time trial
OR, if you have recorded a 500m row time
Tabata Airdyne sprints
8 rounds:
We are meeting at 10:00 a.m. at Forest Hills park.
Skill Review: Kettlebell swing
Conditioning:
8 minutes, as many rounds as possible:
Cashout:
2 rounds of plank holds, 45 seconds center/left/right