Monday 2013.04.01

Strength:

A/B/C: Press & Back Squat

Conditioning:

Option 1:

  • Run 800m
  • 50 Abmat Sit Ups
  • 25 Push Ups
  • Run 400m
  • 50 Abmat Sit Ups
  • 25 Push Ups
  • Run 800m

Option 2:

  • Run 800m
  • 50 Abmat Sit Ups
  • 15 Handstand Push Ups
  • Run 400m
  • 50 Abmat Sit Ups
  • 15 Handstand Push Ups
  • Run 800m

Saturday 2013.03.30

Strength: Clean & Jerk

Conditioning:

7 minutes, as many rounds as possible of:

  • 3 Clean & Jerk (135/95)
  • 3 Toes to Bar
  • 6 Clean & Jerk
  • 6 Toes to Bar
  • 9 Clean & Jerk
  • 9 Toes to Bar…

Friday 2013.03.29

Strength: Turkish Get Ups

Conditioning:

“The Shaughnessy”

For time:

  • 400m run (seabag for half) (50/35)
  • 5 rounds:
    • 8 Burpees
    • 8 Ring Rows
    • 8 Dumbbell Thrusters (35/25)
  • 400m run (seabag for half)

Close:

Plank off!

We’ll miss you, Tim!

Thursday 2013.03.28

Strength:

A/B: Front Squat & Deadlift
C: Bench Press & Deadlift

Conditioning:

21-15-9 of:

  • Kettlebell Swings (53/35)
  • Pull Ups

50 double under buy-in to each round.

Wednesday 2013.03.27

Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.

There is an early bird discount in effect for the Boot CampSign up by March 29th and get 10% off! Just use coupon code “summer” at signup.