Workout for 10-29-16

Warm - up

Rowing drills and Skin-the-Cat progression

Monostruct Conditioning, Long

For time, in teams of 3:

 Men: 360 calories
 Co-ed: 330 calories
 Women: 300 calories

Execution: All work divided. One working, two resting at all times.

After-Hour Accessory Exercise

Strength: Dumbbell bench press, 3 sets of 12 across.
Strength: Dumbbell 1-arm bent over rows, 3 sets of 12 across.

After class: Do accessory exercise, record workout results, clean & return equipment. 

Before class: Men get a 45 or 35 plate, women get a 35 or 25 plate, to be used for warmup.

Workout for 10-25-16

Warm- up

Ring dip progression and double-under practice

Tri-Modal Conditioning, Long

“Dusty”
 For time,
 26 double-unders
 26 wall-balls
 26 double-unders
 26 muscle-ups
 26 double-unders
 26 power cleans
 26 burpees
 26 double-unders
 26 muscle-ups
 26 double-unders
 26 wall-balls
 26 double-unders

After-Hour Accessory Exercise

Poster chain: Glute-bridges with barbell: 3 sets of 12 reps across. Go heavier than last week
Midline: Accumulate 100 ab crunches in fewest total sets.

Before class: Have a jump rope, med ball, and empty bar for the warmup; Calculate 60% of power clean 1RM.

After class: Do accessory exercise, record workout results, clean & return equipment.