Monday 2012.12.31
Strength:
Group A/B: Press & Back Squat
Group C: Press
Conditioning:
1a) 3xME Weighted Ring Dips, rest 30 seconds
1b) 3xME Weighted Pull Ups, rest 30 seconds
1c) 3xStreet-and-Back Sled Push, rest 30 seconds
Tuesday 2012.12.18
Strength:
Group A/B: Kettlebell Snatch Practice
Group C: Press
Conditioning:
“7th Heaven”
7 Rounds for time:
- 7 Pull Ups
- 7 Kettlebell Swings (70/53)
- 7 Burpees
Thursday 2012.12.13
Strength:
Group A: Front Squat & Deadlift
Group B: Work up to a one repetition maximum Deadlift
Group C: Deadlift
Conditioning:
“Fran”
21-15-9:
- Thrusters (95/65)
- Pull Ups
Tuesday 2012.12.04
Strength:
Group A/B: Every 30 seconds, do 1 power clean for 10 minutes.
Group C: Press
Conditioning:
4 rounds for time:
- 400m run
- 6 burpee box jumps
- 12 pull ups
Saturday 2012.12.01
Conditioning:
For time:
- 50 Double Unders
- 20 Burpees
- 30 Pull Ups
- 40 Sit Ups
- 100 Double Unders
- 40 Sit Ups
- 30 Pull Ups
- 20 Burpees
- 50 Double Unders
Don’t forget: today we are having a FREE mindfulness workshop with Guy Towne, MSW, LCSW from 11-noon. See you there!