Jan 9, 2013
Mobilize: Calves & Quadriceps Myofascial Work
Strength:
Group A/B: Front Squat & Deadlift
Group C: Deadlift & Accessory of Choice
Conditioning:
“Helen”
Three rounds for time of
- 400m Run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Mobilize: Couch Stretch
Jan 7, 2013
Mobilize:
Shoulders/Back
Strength/Skill:
Group A/B: 12 minutes to work on handstands & progressions
Group C: Press
Conditioning:
Run 800m, then 3 rounds of
Run 400m, then 3 rounds of
Dec 31, 2012
Happy New Year!
Conditioning:
Option 1: Team “Whitten”
Working with a partner, complete 5 rounds for time:
- 22 KB swings (53/35)
- 22 box jumps (24″/20″)
- 400m run (run together or do 2 x 200m)
- 22 burpees
- 22 wall ball (20#/14#)
Option 2: “Whitten”
Complete 5 rounds for time:
- 22 KB swings (70/53)
- 22 box jumps (24″/20″)
- 400m run
- 22 burpees
- 22 wall ball (20#/14#)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Dec 27, 2012
Strength:
A/B: In 15 minutes, work up to a heavy double (1L/1R) Turkish Get-Up
C: Bench Press
Conditioning:
3 Rounds for time of,
- 200m Run
- 7 Dumbell Push Press (70/50)
- 14 Ring Rows
Dec 21, 2012
Holiday hours reminder: We are closed on December 24 and 25th and will only be having evening classes on December 26th.
Conditioning:
For time:
- 800m run
- 5 rounds:
- 10 KB thrusters (53/35)
- 10 box jumps (30″/24″)
- 800m run