Saturday 2014.01.11

Jan 10, 2014

Strength

15 minutes to establish a 2 repetition maximum mid-hang clean + 1 Jerk

Conditioning

3 Rounds:

  • 10 Push Press (115/75)
  • 15 Lateral Box Jump-Overs (20″ w/ touch on top)
  • 10 Strict Pull-Ups

New lighting in the gym is bright!

Friday 2014.01.010

Jan 9, 2014

Strength

Deadlift 3-3-3-3-3

Conditioning

3 Rounds:

  • 20 Seabag Shoulders (70/50)
  • 20 Toes to Bar
  • 60 Double Unders

Wednesday 2014.01.08

Jan 7, 2014

Strength

Establish a 5 repetition maximum front squat

Conditioning

In teams of two, complete as many rounds as possible in 12 minutes of:

  • 8 Dual Kettlebell Front Rack Walking Lunges (53/35)
  • 10 Wall Ball (20/14)
Each partner starts on a different movement and work simultaneously. After they both complete their repetitions they switch. If one partner finishes faster, they rest until their teammate is also done.

 

Tuesday 2014.01.07

Jan 6, 2014

Strength

Work up to a maximum in the complex of: 1 snatch deadlift with a two count pause below & above knee + 1 hang snatch

Conditioning

6 Rounds for time of:

  • 6 Hand Stand Push Ups (scale with dumbbell press or wall walks)
  • 8 Box Jump (30/24)
  • 10 KB Snatch (53/35)

Solidarity angel spotted in Cali

Monday 2014.01.06

Jan 5, 2014

Strength

Establish a 5 repetition maximum high-bar back squat, then two drop sets @-10

Conditioning

10 minutes, as many rounds as possible:

  • 20 Burpees
  • 10 Chest to Bar Pull Ups
  • 5 Ring Dips

Friday 2013.12.27

Dec 26, 2013

Due to renovations at the gym,  all workouts from today through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston).  If you have a yoga mat, bring it!

Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.

The full holiday schedule:

Friday, December 27: 6:00 a.m. and 5:00 p.m. at Washington Park (WP)
Saturday, December 28: 10:00 a.m. at WP
Sunday, December 29: CLOSED
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m. 

Conditioning:

5 rounds for time:

  • 400 m run
  • 15 bench jumps
  • 15 bench dips