Friday 2013.12.06
BeerWOD tonight at 7:30 pm at Three Notch’d Brewing Company! See you there!
Strength:
Weighted Pull Ups 5-5-5-5-5
Conditioning:
5 Rounds:
- 12 Hand Release Push-Ups
- 16 Kettlebell Swings (53/35)
- 32 Double Unders
Thursday 2013.12.05
Rest day! Come in to make up a workout or do some mobility.
Register for our New Year Boot Camp by December 8th and save 10% with code NEWYEAR!
Wednesday 2013.12.04
Strength:
1) Establish a 10 repetition maximum front squat
2) 4 * 30 Second Plank Hold @ 80-90%
Conditioning:
Four Rounds:
- 45 Seconds Maximum Effort (ME) SitUps
- 15 Seconds Rest
- 45 Seconds ME Burpees
- 15 Seconds Rest
Score is total reps.
Tuesday 2013.12.03
Strength
5 Repetition maximum power clean
Conditioning
For time:
- 400m Run
- 20 Shoulder to Overhead (115/95)
- 20 Toes to Bar
- 400m Run
- 20 Toes to Bar
- 20 Shoulder to Overhead
- 400m Run
Thanksgiving Day Murph crew!
Monday 2013.12.02
Strength
Establish a 10 repetition maximum high-bar back squat, then drop sets: 10@-5% & 10@-10%.
Conditioning
20 minutes, as many rounds as possible:
- 3 Power Snatch (115/75)
- 6 Bar Facing Burpees
- 9 Pull Ups
- 200m Run
Rest 1 minute between rounds.
