Nov 4, 2012
Open: Super-squat opening sequence
Strength: Back Squat
Conditioning:
- 2 min max reps double unders
-30 seconds rest-
- 2 min max reps KB snatches
-30 seconds rest-
- 2 min max reps double unders
Close:
1 min side plank (each side)
max plank hold
Nov 2, 2012
Skill: Wall Ball
Conditioning: Working with a partner, complete 100 wall ball shots for time. Only one person may work at a time; resting partner must complete a 400m run to relieve the person doing wall balls.
Close: Couch stretch, 2 min each leg
A great end to the work week!
Nov 1, 2012
Skill/Warm-up: 5:00 double under practice
Strength: Press
Conditioning:
3 rounds for total reps:
- 1 min DB push press (35/25)
- 1 min box jumps (24″/20″)
- 1 min burpees
–1 min rest between rounds-
Close: 4-position shoulder mobility
Woohoo! First 6:15 p.m. crew in the new space! Great work, guys.
