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
Thursday, December 10, 2015
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
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
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
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
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