Nov 20, 2012
Today is a rest day/make up day. Come in to work on mobility, do some active recovery, or make up a workout you missed earlier in the week.
We are open for one workout on Thanksgiving. Come join us at 9:00 a.m. on Thursday for some fun before you feast! Visiting friends and family are welcome to join in. We’ll be running classes at 11 a.m. and 5:15 p.m. on Friday; regular classes resume Saturday.
Michael perfecting his clean technique…
Nov 19, 2012
Strength:
Group A/B: 2 hang power cleans every minute on the minute for 8 minutes
Group C: Press
Conditioning:
3 rounds for time:
- 50 KB swings (53/35)
- 50 double unders
Nov 18, 2012
Strength:
Group A/B: Press & Back Squat
Group C: Squat
Conditioning:
4 times through:
A) 3 wall walks & 10 shoulder touches (5R/5L)
-30 seconds rest-
B) 8 ring rows – note: as supine as possible
-30 seconds rest-
C) 8 good mornings
Then…
Tabata airdyne or 500m row for time
Looking good post-workout.
Nov 16, 2012
Conditioning: “Filthy Fifty”
For time:
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
Example Scale: “Dirty Thirty” (30 repetitions of each movement)
Nov 15, 2012
Strength:
Group A/B: Power Clean 3×5
Group C: Bench Press
Conditioning:
5 rounds for time:
- 4 man makers (35/25)
- 8 KB swings (70/52)
- 16 double unders
Close:
Practice wall walks and/or shoulder touches
