Thursday 2012.12.06

Dec 5, 2012

Strength:

Group A/B: Front Squat & Deadlift
Group C: Deadlift

Conditioning:

 1A) Good Mornings, 4×8
1B) Weighted Hip Extension, 4×8
1C) Weighted Sit Ups, 4×8
1D) Dumbbell Rows, 4×8

Maggie makes the most of her rest day.

 

Wednesday 2012.12.05

Dec 4, 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.

Too often, day-to-day, we get pulled in a myriad of directions (I say this, fully aware that I am typing this post while semi-consciously trying to make a list of all the other things to get done later today), which increases stress and can reduce our ability to enjoy the moment (or power through a bad moment with our head held high). Paying full attention–or being actively present in your life–is important in all aspects of your life, from health and fitness to interpersonal relationships. We were happy to see such a good turnout for the mindfulness workshop this past Saturday! Have you guys been implementing any of the techniques day-to-day?

Tuesday 2012.12.04

Dec 3, 2012

Strength:
Group A/B: Every 30 seconds, do 1 power clean for 10 minutes.
Group C: Press

Conditioning:

 4 rounds for time:

  • 400m run
  • 6 burpee box jumps
  • 12 pull ups

 

Monday 2012.12.03

Dec 2, 2012

Open: Super Squat Hip Sequence

Strength:
Group A/B: Press &  Back Squat
Group C: Squat

Conditioning:
As many rounds as possible in eight minutes of,

  • 4 Man-Makers (squat cleans)
  • 8 Toes to Bar / Knees to Elbows
  • 100m Farmers Walk

Close: PNF Hamstring Stretching

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Rip