Strength:

Weighted (plate) push up

2-2-2-2-2-2-2

-With a partner:
Partner “A” starts at the bottom of a push up. While partner “B” carefully places a plate on A’s back. Partner A will then complete 2 strict push ups starting from a laying position to a fully locked out push up for 2 reps. Increase load for a total of 7 sets. Post heaviest

Workout Of the Day (conditioning):

6 rounds

In 90 seconds complete:

5 burpees
10 box jumps (24/20)
15 air squats

Rest 90 seconds

Pick up where you left off at the start of each new round for a running count of rounds and reps.

Strength:

Take 15 minutes to work up to a 3RM of a Thruster. (Pull from rack.)

(Practice handstands up against the wall during rest.)

Workout Of the Day (conditioning):

5 Rounds for reps

In 2 minutes run 300m, then complete AMRAP of back squats in time remaining.

-Rest 2 minutes.-

*Score equals total amount of back squats completed.

D1: 185/115
D2: 155/85
D3: 135/65 or lighter.

Marilyn Monroe did back squats….Just say’n…

Strength:

Push press X 4-6 reps

Rest 30 seconds

DB Row X 8-12 reps each side

Rest 1-2 min.

Workout Of the Day (conditioning):

5 Rounds for time

12 DB Push Press

9 Box Jums

6 Toes-2-Bar

D1: 40/30–24″/20″–T2B

D2: 30/20–24″/20″–K2E

D3: 30/20 or lighter–20″/12″–Knee above hip

Cheryl W. with an awesome front rack position! PRACTICE PERFECTION!!!

Read More

Wednesdays hours:
First class at 8am.
Last class at 6pm-7pm.

Strength:
Take 12-15 minutes to establish a 1RM on a jerk. (Pull from rack.)

Workout Of the Day (conditioning):
4 rounds,
3 minute “Cindy” sprints
Rest 90 seconds.

At the start of each new round, Pick up where you left off on the previous round.

“Cindy”:
5 pull ups
10 push ups
15 air squats

Troy, sporting a CFB shirt for the holidays in St. Maartin!