Monday 2012.10.15
Strength: Back Squat, 3×5
Conditioning:
“Fran”
21-15-9:
- Thrusters (95/65)
- Pull Ups
Compare to June 21.
Close: 2 min hip flexor stretch, each leg
We saw some great work on Saturday! Gorgeous weather for a workout…
Solidarity Saturdays 2012.10.13
We will be meeting at Belmont Park at 10 a.m. on Saturday – hope to see you there!
Conditioning:
3 rounds/ 5 rounds for time*:
- 400 m run
- 15 bench jumps
- 15 bench dips
*If you have regularly been coming to class, you’ll be doing 5 rounds. If you are new or have been away from class for awhile, you’ll do 3.
Close: Hip mobility
Feel Good Story of the Week! This is a great story about a guy who was severely overweight who began to get fit by taking cyclo-cross biking. Not only is it fantastic to hear about someone turning their life around, but the takeaway (to me) was that having a strong support network matters! You can accomplish so much more than you think you can when you have a supportive community behind you. (hint hint: so bring a friend today!)
Thursday 2012.10.11
Strength:
Back Squat, 3×5 (+5#)
Deadlift, 1×5 (+5-10#)
Conditioning:
Row 5K for time
Close: Hamstring stretching
Watch this video for some fantastic rowing instruction.
Tuesday 2012.10.09
Strength: Press, 3×5 (+1-5#)
Conditioning:
3 rounds, for total number of reps:
- Push Press
- Burpee
- Row (for calories)
-rest 1 minute-
Mobilize: hip opener of your choice, 2 minutes each side
Why does sitting do such a number on our hips? Watch this vid.
Monday 2012.10.08
Strength: Back Squat, 3×5 (+5#)
Conditioning:
5 rounds:
- 200m sprint- 95% effort
- Rest 3:1
Aim to get your 200m splits as close as possible; they should not vary by more than 1-2 seconds
Close: Accumulate 3 minutes in an L-sit
We’re getting ready to move…
