Tuesday 2013.01.22

Jan 21, 2013

Strength:

A/B: Overhead Squat
C: Press

Conditioning:

3 rounds for time:

  • 12 Toes to Bar
  • 12 Ring Row
  • 400m run

Monday 2013.01.21

Jan 20, 2013

Mobilize:

Super-squat sequence

Strength:

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

Conditioning:

5 rounds for time:

  • 10 Goblet Squats (53/70)
  • 20 KB Swings (Russian/Hardstyle)

Sunday 2013.01.20

Jan 19, 2013

Today is a mobility/rest day/make up day. Come in and do some targeted mobility, active recovery and light skill work, or make up a workout you missed earlier in the week.

This is a very tight grouping of scores. That means people are scaling appropriately. More days than not  look like this, keep up the great work!
 

Saturday 2013.01.19

Jan 18, 2013

Conditioning:

  • 100 Double-Unders
  • 25 Wall Balls (20/14)
  • 75 Double-Unders
  • 25 Wall Balls
  • 50 Double-Unders
  • 25 Wall Balls

Friday 2013.01.18

Jan 17, 2013

Strength:

Power Clean

More Strength:

1a) 3×10 Weighted Pull Up
1b) 3×10 Weighted Dips
1c) 3xME Weighted Sit Ups (Behind the head)

Cash Out:
Tabata AirDyne