Tuesday, December 3, 2013

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.
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4 comments:

  1. John L.December 4, 2013 at 9:36 PM

    Sprints - 22,18, 16, 14
    Front Squats - barely finished at 155
    Workout - 3 rounds plus sled and HSC

    ReplyDelete
  2. UnknownDecember 5, 2013 at 8:10 AM

    Sprints- 25, 20, 16, 17
    Front Squats - Finished @ 95#
    Workout - 3 rounds plus 50m sled pull @ 95#HSC and 50#SP

    Hard workout for my first day back. Legs are super sore.

    ReplyDelete
  3. UnknownDecember 5, 2013 at 2:03 PM

    Margie Sprints 28,23,23,23
    Front Squats- 8 rounds 55lbs
    55lbs run 100 m no sled 3 rounds 100m
    Toya 27,22,21,20
    45lb 3 rounds sled 45 lbs

    ReplyDelete
  4. Thresa CluteMarch 27, 2014 at 6:46 AM

    sprints 29,27,20,19
    #75 FS 7 rounds plus 7
    4 runs plus, 2 HSC #65

    ReplyDelete

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