Solidarity Saturday 2012.09.29
Come join us for a free community workout at 10 a.m. at Darden Towe Park (near the dog park area).
Today we’re doing a classic workout – meet “Helen”:
3 rounds for time:
- 400m run
- 21 kettlebell swings
- 12 pull ups
Thursday 2012.09.27
Come join us this Saturday at 10 a.m. for a free community workout at Darden Towe Park. (Near the dog park area)
Strength:
Back Squat, 3×5 (+2.5-5#)
Deadlift, 1×5 (+5-10#)
Mobilize: Tricep Smash
Conditioning:
In 5 minutes, complete as many rounds as possible:
- 5 front squats
- 5 push ups
Close: couch stretch, 2 min each leg
Tuesday 2012.09.25
Mobilize: Overhead position
Strength: Press, 3×5 (+1-5#)
Conditioning:
For time
- 1000m row
- 50 dumbbell push press
- 30 pull ups
Compare to June 11, 2012. Did you use heavier weights or less pull up assistance? Did your time improve?
Close: 20 hollow rocks & 20 superman rocks
Monday 2012.09.24
Mobilize: Ankles
Strength: Back Squat, 3×5 (+2.5-5#)
Conditioning:
8 minutes, as many rounds as possible:
- 20 kettlebell snatches (10R/10L)
- 30 double unders
Close:
2 rounds of 45 seconds plank holds – center, left, and right
Solidarity Saturday: 2012.09.22
Skill: Kettlebell swing review
Conditioning:
In teams of 2, complete as many rounds as possible in 13 minutes of…
- 20 burpees
- 20m walking lunge
- 15m broad jump
- 30 kettlebell swings
- 35m sprint
Only one person works at a time to complete the burpees and the kettlebell swings. Partners must both finish the walking lunges/broad jumps and the sprint before beginning the next movement.