Monday 12/22/14

Announcements - the times for Christmas Eve and New Year's Eve Barbell Group classes have changed from what was announced last week, so PLEASE READ these!
  1. Barbell Group on Christmas Eve (Wednesday, 12/24/14) will be at 3:00 p.m. to provide more evening time for church, family time, etc., and we do not have class on Christmas (Thursday, 12/25/14).
  2. Barbell Group on New Year's Eve (Wednesday, 12/31/14) will be at 3:00 p.m. due to the various evening festivities that people have, and we do not have class on New Year's Day (Thursday, 01/01/15).

SDHPs and burpees


BBG (off)
A) Snatch
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Snatch
5-5-5-3-3-3


Conditioning
"Half-Cindy"
10 Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Finale
2 min/leg in the spiderman lunge and 2 min/leg in the low flamingo

Saturday 12/20/14 - Fun at the park and breakfast!

Fun at the Park and Breakfast! Meet at 8:00 at the park south of Hefflinger Park. Bring friends and family either to participate or watch! We'd also love to see all of you and your friends and family at breakfast immediately following the workout. We will go to the Hy-Vee on 156th and Maple for breakfast.

For the metcon, we will meet at the park near Hefflinger Park (past the apartments on Papillion Parkway) at the turn in nearest the tennis courts. There is a kids' play area by the parking lot where we will meet. This is near the beginning (just south of) of the Big Papio Trail. Click here for a map that shows the parking spot (you may have to zoom in or out). If you have questions, call Phil!

See you at 8:00!


Post-workout pic from last year's "Fun at the Park"

Thursday 12/18/14

Reminder: Saturday, we will NOT be meeting at CHS for class. We will meet (8:00 a.m.) at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Click here for a map (you may need to zoom in or out).

After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!


"The 12 Days of Christmas" . . . going hard at it!


BBG (off)
OHS
3-3-3-3-3


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
For time:
10 SDHP, 95#/63#
1 Burpee
9 SDHP, 95#/63#
2 Burpees
8 SDHP, 95#/63#
3 Burpees
...
1 SDHP, 95#/63#
10 Burpees

Compare to 12/23/13. (The loads are heavier this time around)


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Wednesday 12/17/14

Reminder: Saturday, we will NOT be meeting at CHS for class. We will meet (8:00 a.m.) at the park just south of Hefflinger Park. The park is between Blondo and Maple off of Papillion Parkway (about 117th). The parking lot is just south of the Wellington Park apartments. Click here for a map (you may need to zoom in or out).

After a fun group metcon we will go to the Hy-Vee on 156th and Maple for breakfast! Invite friends and family to any and all of this fun!!!


Awaiting "The 12 Days of Christmas"


Barbell Group

Tuesday 12/16/14

Remember, we'll have a very fun workout OFF SITE this Saturday morning at the usual class time of 8:00 a.m., followed by breakfast at Hy-Vee. Invite your friends and family to the workout and/or the food afterward! (Since this an off-site workout, there is no Barbell Group this Saturday).


"The 12 Days of Christmas" . . . it begins!


Open Gym

Monday 12/15/14

Announcements!
  1. We will be having a very fun workout OFF SITE this Saturday morning (12/20/14) at the usual time of 8:00 a.m., followed by breakfast at Hy-Vee.  Invite your friends and family to the workout and/or the food afterward! (Also, since this is an off-site workout, there is no Barbell Group this Saturday)
  2. Barbell Group on Christmas Eve (Wednesday, 12/24/14) will be at 5:00 p.m. to provide more evening time for church, family time, etc., and we do not have class on Christmas (Thursday, 12/25/14).
  3. Barbell Group on New Year's Eve (Wednesday, 12/31/14) will be at 5:00 p.m. due to the various evening festivities that people have, and we do not have class on New Year's Day (Thursday, 01/01/15).

Fun with "The 12 Days of Christmas" (clockwise from top left):  
Pre-12 Days, Post-12 Days, and Crazy Post-12 Days!
(Click on the photo for a larger version, or better yet, 
follow us on Instagram @testifystrengthconditioning 
and check out the individual photos there!)


BBG (off)
Do A first, then do both B1 and B2.

A) Clean & Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B1) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)

superset with

B2) HSPU
3 x M (pick a manageable number for 3 sets; use 1 or more abmats if necessary)


Strength/WL
Snatch
3-3-3

Press
2 x 5, 1 x 5+


Conditioning
10 minute AMRAP of:
5 Box Jumps, 30"/24"
10 Push-ups
20 Double-unders


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 5:00 of mobbing - your choice.

Saturday 12/13/14 - 12 Days of Christmas!

R.J. racks a power clean solidly on his shoulders.

Today is the 12 Days of Christmas, so come dressed for the occasion and some festive Christmas music!  Just a reminder - there is no Barbell Group today, so class starts at 8:00 a.m.


"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub DB Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl
.
.
.
12th round: 12 Burpees, 11 Pull-ups, . . . , 2 HSPU, 1 Bear Crawl
 
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