12/30/2014

29
Dec

12/30/2014

This week’s schedule:

Wednesday 12/31 (NYE) all normal classes except 6:30pm

Thursday 1/1/15 – CLOSED for New Years Day

Friday 1/2/15 – My Mom’s birthday!!! – business as usual

For the complex, the bar will start on the ground and you will do the listed movements in order. Take as many sets as you need to find the max successful weight you can do for the entire complex. The metcon is a format that we are familiar with: you will partner up and partner A will start at one end of the gym, do 10 air squats, do a suicide run, and then return to finish with 10 sit ups. Once partner A is finished with the 10th sit up, partner B may begin their first round. Do a total of 10 rounds as a team (5 each).

Strength

20 minutes to find a max complex:
Power clean
Hang clean
Push Press
Jerk

Conditioning

Alternating with a partner, 10 total rounds for time (5 each):
10 air squats
1 suicide run
10 sit ups

2 Responses

  1. Aileen

    6 AM
    Marc 195 6:38
    Grant 185 6:38
    Josh 155 6:51
    Nate 145 6:51
    Danielle 90 6:48
    KT 130 6:48
    Frank 155 6:57
    Wax 185 6:57

    12 PM
    Courtney 85 8:15
    Trish 45 8:15
    Meghan 90 7:55
    Brittney 105 7:55
    Molly 105 7:35
    Dinger 145 8:04
    Nick 135 8:04
    O 130 9:01 (for 6 rounds)
    K 130 9:01 (for 6 rounds)

  2. Sarah

    Megs 105 6:23
    Kate 155 6:23
    Dustin 165 6:44
    Matt 155 6:44
    Ben 175 7:36
    John D. 165 7:08
    Heather 125 6:54
    Sam 185 7:08
    Pavan 135 7:36
    Amanda 110 6:54
    Panos 185 7:35
    Mike 185 8:00
    Matt form 8:00
    *Girls win the conditioning today 🙂 Speaking of girls – Ladies don’t forget to sign up for the Throwdown on 1/23!!