Saturday 2013.11.16

Nov 15, 2013

Today’s workout is sponsored by our friends at the Charlottesville lululemon showroom and is open to the community!

Buy-In

4x 30-second weighted plank holds

Conditioning

Three rounds for time of:

  • 800m Run
  • 25 Burpees

Compare to 2013.06.17

Welcome lululemon guests!

 

Friday 2013.11.15

Nov 14, 2013

Celebrate Solidarity Eats‘ 100th post with these maple bacon chocolate chip cookies!

Strength

Every minute on the minute for 12 minutes:

  • Odd minutes 2 squat cleans @ 70-80%
  • Even minutes 5 unbroken handstand push-ups, do not kip until necessary

Conditioning

Three rounds for total repetitions of:

  • 1:00 Max Effort (ME) Wall Balls (20/14)
  • 0:30 Rest
  • 1:00 ME Kettlebell Swings (70/53)
  • 0:30 Rest
  • 1:00 Burpee Over-the-Box Jumps (24/20)
  • 0:30 Rest

Cash Out

Remaining time:

  • Use barbell to roll out each leg ( http://youtu.be/jPgNW999i0s)
  • Use barbell on 5# plates to work through calves/heel cord
  • Use pill to work through thoracic and/or upper body areas of choice

Thursday 2013.11.14

Nov 13, 2013

Rest day! Come in to make-up a workout or work on some mobility.

Wednesday 2013.11.13

Nov 13, 2013

Strength

12 Minutes to work up to a one repetition maximum front squat

Conditioning

Five rounds of:

  • 5 Deadlifts (275/185)
  • 10 Burpees

Cash Out

  • 50 Supine Ring Rows
  • 200 Double Unders

Not for time; can be broken up in any manner.

Tuesday 2013.11.12

Nov 11, 2013

Strength

Every minute on the minute for 8 minutes:

2 pause-cleans (3 seconds at patella) + 1 jerk @ 70%

Conditioning

3 rounds for total repetitions of:

  • 1 minute max effort (ME) plate ground-to-overhead (45/25)
  • 1 minute ME overhead lunges (in place /w plate) (45/25)
  • 1 minute ME chest-to-bar pull-ups

Rest 1 minute between rounds.