Thursday, December 10, 2015

2015-12-10 Front Squats and stuff

Thursday, December 10th, 2015

Meet upstairs at 1610

Warmup:
PVC stretch
Run 10 laps around the atrium

Strength:
5-5-5-3-3-1 Front Squats

Metcon:
4 Rounds of
1 minute of rowing
1 minute of KBS
1 minute of situps

Wednesday, December 9, 2015

2015-12-09 Deck of Cards

Wednesday, December 9th, 2015
Meet upstairs at 1610

Warm up:
PVC stretch
Run half mile on the treadmill
Row 500 meters

Deck of Cards:
Clubs:    Med ball cleans
Spades:  Box jumps
Hearts:   Pushups
Diamonds:Situps

Monday, December 7, 2015

2015-12-07 "Jack"

Monday, December 7th, 2015

Meet upstairs at 1610

PVC Stretch
10 slow squats
Hold in plank for one minute

Strength:
Bench press 5-5-3-3

"Jack"

20 minute AMRAP of

10 push press (75/115)
10 KBS (35/53)
10 Box jumps

Tuesday, December 1, 2015

2015-12-01 Sprints

Meet upstairs at 1610 hours

Warmup:

Bring your key card
Run the building circuit (to east stairwell, down, across, up west stairwell)
20 pushups
20 situps
20 squats
Run the building circuit carrying something like a dumbell, medball, or KB that you can manage without making a hole in the wall

Speed work:

Sprints 10x100m with 90 seconds rest between sprints