Wednesday 2013.08.14
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Tuesday 2013.08.13
Strength:
A: Press, 4×8 @60%
B: Press, 3×5 @75%, 1×5+ @75%
Conditioning:
15 minutes, as many rounds as possible:
- 4 Wall Walks
- 16 Overhead Walking Lunges with plate (45/25)
- 8 Ring Dips
- 32 Air Squats
- 12 Ring Rows
- 48 Double Unders
Monday 2013.08.12
Mobilize:
Barbell or Lacrosse Ball Posterior Chain Floss
Strength:
12 minutes to establish a one repetition maximum deadlift
Conditioning:
Four rounds of:
- 3 minutes to complete:
- 3 Snatches @75%
- 400m Run
- Max Effort Burpees in remaining time
- Rest 2 minutes
Record load & number of burpees performed each round.
Close: Hamstring PNF
New class time! 4:30 p.m. class starting today, and every Monday, Tuesday, Thursday, and Friday. (No Wednesdays). See you in the gym!
Saturday 2013.08.10
Strength:
15 minutes to make up strength work from earlier in the week.
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
Compare to 20130112.
Friday 2013.08.09
Strength:
20 minutes to work on:
- Hand Stands / Progressions
- Muscle Ups / Progressions
- L-Sits
Athletes can choose to work on each as much or as little as possible.
Conditioning:
3 rounds for time of:
- 50 Kettlebell Swings (50/35)
- 50 Double Unders
Compare to 20121120.
