Monday, December 30, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

- Set-Up Bar for Power Cleans

Conditioning 1:
- 300m Row (try to keep same pace or better from 250m row last week)

Strength:

- 1 Power Clean in 1st Minute (155/105)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 2:
8 Rounds Tabata-

- DB Deadlift (45/35)

- DB Bent Over Row 

- DB Thrusters

Post workout results to comments.

Thursday, December 26, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 250m Row

Group Warm-Up:
8 Rounds Tabata (4 each, alternating):
- Hollow Rocks
- Supermans

Conditioning 2:
3 Rounds -
- 400m Run
- 20 Hang Power Cleans (115/75)
- 40 Squats
- 60 Double Unders (180 Singles)

Post workout results and thoughts to comments.

Monday, December 23, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning:

"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner that the song is sung. Post time and mods to comments. 

Thursday, December 19, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:

- 1000m Row

Conditioning 2:
- Run 1 Mile

Conditioning 3:

- 100 Double Unders (300 Singles)

Post each individual time and total workout time to comments.

Wednesday, December 18, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WLL in minute 9 

- 20 WLL in minute 10

Switch legs each minute

Conditioning 2:
8 Rounds Tabata of:
- Squats
- Hollow Rocks
- Kettle Bell Swings

Post workout results to comments.

Monday, December 16, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 500m Row

Strength:

- 1 Push Press in 1st Minute (115/75)

- 2 PP the 2nd Minute

...

- 9 PP in minute 9 

- 10 PP in minute 10

Conditioning 2:
3 Rounds -
- 400m Run
- 10 Pull-Ups
- 10 Box Jumps (30/24)

Post workout results to comments.

Thursday, December 12, 2013 - Workout (Note Class Schedule)

We will only have one class today at 6:00 PM.  If you can't make it right at 6 it's okay.  Just get a quick warm-up in and jump in with everyone else.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 4 - 30s Plank Holds (30s Rest Between)

Conditioning 1:

- 800m Run

Conditioning 2:

7 Rounds -
- 7 Knees to Elbows
- 7 Burpee Box Jump Overs (24/20)

Post workout results to comments.

Wednesday, December 11, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Hang Squat Clean in 1st Minute (135/95)

- 2 HSC the 2nd Minute

...

- 9 HSC in minute 9 

- 10 HSC in minute 10

Conditioning 2:
- 2k Row

Post workout results to comments.

SCHEDULE CHANGE

We will no longer be having an 8:30am class at this time.  We will reassess in January to see if there is enough interest to add it back to the schedule.  

Class Times - 5:30 & 6:30 PM

Thank you so much for your understanding.

Monday, December 9, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)

Post workout results to comments.

Thursday, December 5, 2013 - Workout

NO EVENING WORKOUTS TODAY.  I INTENTIONALLY PROGRAMMED THE FOLLOWING FOR YOU TO BE ABLE TO DO IT AT HOME ANYTIME OVER THE NEXT FEW DAYS AND POST YOUR RESULTS ONLINE.

8:30 AM WORKOUT ONLY TODAY.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 1 Rounds Standard Warm-Up

Conditioning 1:
- 2 Minute AMRAP of Squats

3 minutes rest

Conditioning 2:

- 4 Rounds of 30 second plank hold followed by 30 seconds rest.

3 minutes rest

Conditioning 3:
7 Rounds -
- 7 Burpees
- 14 Walking Lunges

Post workout results to comments.

Wednesday, December 4, 2013 - Workout

Please note that we will not have any evening workouts tomorrow night, December 4 because of the ladies Christmas banquet.  I will post a workout tomorrow that can be done on your own.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Strength:

- 1 Front Squat in 1st Minute (155/95)

- 2 FS the 2nd Minute

...

- 9 FS in minute 9 

- 10 FS in minute 10

Conditioning 2:
5 Rounds -
- 100m Sled Drag (2-45s/2-25s)
- 5 Hang Squat Cleans (135/95)
- 30 DU's or 100 Singles

Post workout results to comments.

Monday, December 2, 2013 - Workout

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
- 2 Rounds Standard Warm-Up

- Set-Up Bar for Power Cleans

Conditioning 1:
- 500m Row

Strength:

- 1 Power Clean in 1st Minute (135/95)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 2:
8 Rounds Tabata-

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Post workout results to comments.