Feb 17, 2013
Strength:
A/B/C: Press, Back Squat, Push Press
Conditioning:
8 minutes, as many rounds as possible:
- 12 Walking Lunges with seabag
- 6 Toes to Bar
- 3 Dead Hang Pull Ups
Mobilize:
5-10 minutes, foam roll or mobilization of choice
NEW HOURS – Starting March 4th
To better help our athletes balance training and work, we are changing our class times:
- 6:30 a.m. is changing to 6:00 a.m.
- 8:30 a.m. is changing to 8:00 a.m.
- No change at 11 a.m.
- 5:15 p.m. is changing to 5:30 p.m.
- 6:15 p.m. is changing to 6:30 p.m.
- Saturday and Sunday remain the same.
We will start this schedule on Monday, March 4th.
Feb 8, 2013
Strength:
Bucket List
Conditioning:
Working with a partner, 20 minutes as many rounds as possible:
1 person completes 1 round of “Cindy” – 5 pull ups, 10 push ups, 15 squats – while the other partner completes max effort double unders. Switch after each completed round of Cindy.
Score is total repetitions (1 round of Cindy=30 repetitions).
Beginning the preparatory phase: platform familiarization.
Feb 4, 2013
Strength: Clean
Conditioning:
5 Rounds for total working time of:
- 10 Burpees
- 10 Wall Balls
- 10 Pull Ups
- Rest 60 Seconds
Jan 30, 2013
Strength:
A/B: Front Squat & Deadlift
C: Deadlift & Bench Press
Conditioning:
“Baseline”
For time:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
How much improvement did you make since your first Baseline attempt?
Jan 25, 2013
Strength:
Bucket List
Conditioning:
4 Rounds for total working time:
- 7 Chest to Bar Pull-ups
- 7 Ring Dips
- 15 KBS 32/24kg
- 50 Double-Unders
Rest 1:1, 20 minute time cap.
