Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments