Dec 28, 2015
Holiday hours this week: No 1830 on Thursday (12/31) and no 0600 or 0900 on Friday (1/1). We have a regular schedule otherwise!
Strength
A. 3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 3-6 Bar Muscle Ups*
- 10 Hollow-to-Arch Rolls
*Sub 6-12 Ring Rows + 6-12 Push Ups
B. 3 x 10 Bent-Over Double KB Row (1 minute rest between sets)
Conditioning
4 rounds:
2 minutes to complete:
- 100 Double Unders
- Max Alternating DB Snatch (70/40)
Rest 2 minutes
Score is total reps DB snatch.
Mobility
2 minutes each side, banded lat stretch.
Dec 27, 2015
Strength
Fitness: 4 x 1-2 Back Squat @ 20X1
Performance: Back Squat
5 x (70-75%)
3 x (75-80%)
3 x (80-85%)
2 x (87-92%)
1 x (95-100%)
1 x (101+%)
Rest 2-3 minutes between sets
Conditioning
To the song “Flower” by Moby:
Back Squats (135/95)
Dec 22, 2015
Holiday Schedule: ONE class tomorrow on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!
Strength
5 x 2-3 Front Squat @ 22X1
2 minutes rest between sets
Conditioning
3 Sets:
:30 Max Cal Row
:30 Rest
:30 Max Front Squats (135/95)
:30 Rest
:30 Max Box Jump Over
3:00 Rest
Dec 21, 2015
Holiday Schedule: ONE class on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!
Strength
A. 3 Sets, Not For Time:
- 6 – 12 Strict Handstand Push Ups
- 12 – 15 Kip Swing
- 8 – 12 Toes to Rings
B. 3 Sets:
- Band Pull Apart x 10-12
- Banded Lat Pull Down x 10-12
Conditioning
Every 2:30, for 4 sets:
- 15 Kettlebell Swings (70/53)
- 10 Pull Ups
- 10 Toes to Bar
- 5 Pull Ups
- 5 Toes to Bar
Dec 20, 2015
Strength
Fitness: 4 x 2-4 Back Squat @ 20X1
Performance: Back Squat
5 x (80-85%)
4 x (85-90%)
3 x (85-90%)
3 x (90-95%)
2 x (95-100%)
2 x (95-100%)
Rest 2-3 minutes between sets.
Conditioning
5 minutes, as many reps as possible: Back Squat (185/125)
From the ground. Complete 10 burpees every time you drop the barbell.
