Dec 27, 2013
Due to renovations at the gym, all workouts 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.
Full holiday schedule:
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:
3 rounds for time:
- 50m Walking Lunge
- 100m Standing Broad Jump
- 200m Sprint
Oct 6, 2013
Strength:
15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Focus on perfect mechanics during the pulls. Novice lifters may pull from the hang.
Conditioning: “Tango Echo November”
10 minutes, as many rounds as possible:
- 10 Burpee over bag (two foot take off, two foot land)
- 10 meter Walking Lunge
- 10 Push Press
- 10 meter Sprint
*All done with a seabag ( 50/35). During push press the entire bag must move from shoulders to overhead with hands below bag and weight on top (no gripping and letting it hang down to shoulders).
Compare to 2013.01.28
Jun 5, 2013
Strength:
Deadlift
-then-
1A) 3×8 Good Morning
1B) 3x40m Sled Drag + 40m Sprint
Conditioning:
3 rounds for time:
- 20 Kettlebell Snatches (53/35)
- 300m Row
-30 seconds rest-
Compare to 20130304.
Feb 20, 2013
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
3 Rounds (not for time) of
- 25 Kettlebell Swings*
- 80 Meter Sea Bag Sprint, then Walk Sea Bag back to start
*5 burpee penalty each time KB swings are broken. Penalty to be served in aggregate at end of workout.
