Thursday 07/31/14

BBG (off) Skill
Rowing drills and L-sits

2 x 5
1 x 5+

"Half Tim"
200m of Walking Lunges, for time. Start at the endline of the football field and lunge to the end zone of the other half of the field.

Finale: Spend a few quality minutes mobbing your hams and quads.

Christine loves warming up SO MUCH
she does a little jig to celebrate!

Wednesday 07/30/14

Barbell Group

Mike skippin some rope

Tuesday 07/29/14

Endurance Class


Meet at Buffet Middle School track

Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run

Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run

Some points of clarity:
Choose the option that you prefer - both are great workouts.
All of these distances are to be sprinted, and should be very difficult.
The rest times are approximate so that we can start as a group each time.

Compare to 08/27/13.

Tyler gettin his bench on

Monday 7/28/14

BBG (off) Skill
L-sits and rowing drills

Back Squat
2 x 5
1 x 5+

400m run
Push-ups, 15-12-9-6-3
KB Swings, 30-24-18-12-6
400m run

Finale: Complete 20 HSPU's that are challenging for you.

Mike putting in the work

Saturday 07/26/14

BBG (off) Skill

1 x 5

3 rounds AMReAP of:
Box Jumps, 24"/18"
Kettlebell Swings, 1.5 pood/1 pood

Perform each movement for 1 minute.  Rest 1 minute after each round.  Keep a running total as you go from movement to movement so that you only record your reps at the end of each round.

Compare to 08/01/13.

Finale: Hold a plank for a continuous 1, 2, or 3 minutes.

The gang getting warmed up

Thursday 07/24/14

"The Crucible"
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/18"
50 KTE
50 Wall Ball Shots, 20#/14#
Run 400m
25 Pull-ups

"The Crucible" is modeled after a workout called "The 300," which is a workout that was performed by some of the actors and stuntmen involved in the movie "The 300." The reps add up to a total of 300, and there is a 400m run added in there for extra fun!

Please take care to scale this WOD appropriately so that A) you avoid injury and maintain great form for EVERY rep and B) you finish the WOD in 30 minutes or less.

Compare to 07/11/13.

Finale: Spend at least 10 minutes mobbing whatever YOU need to take care of. This is time well-spent!

Christine and Diana showing up and doing the work

Wednesday 07/23/14

Barbell Group

Scott and Candace are a blur during a metcon

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