Saturday 2013.01.12
Conditioning:
“Fight Gone Bad”
3 rounds, for max repetitions in 1 minute of:
- Wall Ball (20#/14#)
- Sumo Deadlift High Pull (75/55)
- Box Jumps (20″)
- Push Press (75/55)
- Row for Calories
1 minute rest
Friday 2013.01.11
Mobilize:
Anterior Compartment Smash & Plantar Mobilization
Strength:
Group C: Bench Press
Group A/B/C:
- 1a) 3×5 Mid Hang Clean Pull
- 1b) 3×5 Clean Deadlift
- 1c) 3×5 Clean Pull
Conditioning:
- 1a) 3×10 Weighted Sit-Ups (behind the head) AHAP
- 1b) 3xME Ring Dips
- 1c) 3x80m Sled Drag AHAP
The glow-belt posse about to take on Helen…
Thursday 2013.01.10
Mobilize: Calves & Quadriceps Myofascial Work
Strength:
Group A/B: Front Squat & Deadlift
Group C: Deadlift & Accessory of Choice
Conditioning:
“Helen”
Three rounds for time of
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Mobilize: Couch Stretch
Wednesday 2013.01.09
Know someone looking to jump start their fitness in 2013? Tell them to check out our New Year Boot Camp!
Today is a mobility/rest /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.
Tuesday 2013.01.08
Mobilize:
Shoulders/Back
Strength/Skill:
Group A/B: 12 minutes to work on handstands & progressions
Group C: Press
Conditioning:
Run 800m, then 3 rounds of
- 10 Ring Rows
- 20 Sit Ups
Run 400m, then 3 rounds of
- 10 Ring Rows
- 20 Sit Ups
