Thursday, September 13

Sep 12, 2012

Strength: 
Back Squat, 3×5 (+1-5#)
Deadlift, 1×5 (+5-10#)

Conditioning:

4 rounds:

  • In 90 seconds row [(500/500m PR in seconds)*45] meters
  • In remaining time, do max effort goblet squats
  • Rest 90 seconds

Score is total number of goblet squats completed

 

Tuesday, September 11

Sep 10, 2012

Strength: Press, 3×5 (+1-5#)

Conditioning: 

45 seconds, max effort dumbbell push press
-rest 45 seconds-
45 seconds, max effort ab-mat sit ups
-rest 45 seconds-

Then…

100 – total reps* burpees.  Score is time used to complete burpees.

*total reps=push press + sit ups

Monday, September 10

Sep 9, 2012

Skill: Overhead squat

Strength: Back Squat, 3×5 (+1-5#)

Conditioning: 2K row, for time

Thanks to everyone who came out on Saturday at lululemon – we saw some great work!

Solidarity Saturdays: Join us at Lululemon!

Sep 7, 2012

We’re doing this weekend’s free community workout in a slightly different location; join us at Lululemon’s showroom on the downtown mall at 10 a.m. on Saturday.

The address is:
 
109 2nd St. SE, Third Floor
Charlottesville, VA 22902

This should be a fun change of pace! Remember, Saturdays are always better when they start with kettlebells.

Thursday, September 6

Sep 5, 2012

We’re doing this weekend’s free community workout in a slightly different location; join us at Lululemon’s showroom on the downtown mall at 10 a.m. on Saturday for some fun!

Strength: Deadlift, 1×5

Conditioning:

3 rounds, for time:

  • 500m row
    Note how many seconds your row was slower than your 500m row record and do that many
  • Dumbbell thrusters

Close: Couch stretch