Thursday, December 10, 2015

2015-12-10 Front Squats and stuff

Thursday, December 10th, 2015

Meet upstairs at 1610

PVC stretch
Run 10 laps around the atrium

5-5-5-3-3-1 Front Squats

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

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

Bench press 5-5-3-3


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


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