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From London to The Bay

Look Ma, No Snow Bank!
Look Ma, No Snow Bank!

Sunday, Feb 8, 2015–10 AM Yoga

Monday, Feb 9, 2015–5:45, 7, 9:30 AM classes, 12, 5:30, 6:30 PM classes
Warmup (10 min)
Chalk (5 min): Squat Spotting
Strength (30 min): Squat
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+
Conditioning (15 min): Sprint work
Accumulate 5-8 thirty second sprints on rower or bike
Couple with jumprope OR hip mobility work (Samson Stretch, Fire Hydrants, Over the Fence)

Tuesday, Feb 10, 2015–6, 9:30 AM, 12, 7 PM open gym/makeup
Challenge Workout: One round of “James Paul”
30 db snatches (35/20), 100 single unders, 15 burpees

Wednesday, Feb 11, 2015–5:45, 7, 9:30 AM classes, 12, 5:30, 6:30 PM classes
Warmup (10 min)
Chalk (5 min): Liftoff and Spotting bench
Strength (25 min): Press/Push Press/Bench
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+
Conditioning (15 min): 7 min on the min
:00s, Press from Rack, Clean from Hang, Press
:30s, 12 KB swings, 5 pushups
Cooldown (5 min): Accumulate 50 pullaparts and 20 ring rows

Thursday, Feb 12, 2015–6, 9:30 AM, 12, 7 PM open gym/makeup
Aerobic work: 5 rounds of 3:00 bike/row, 20 KB swings

Friday, Feb 13, 2015–5:45, 7, 9:30 AM classes, 12, 5:30, 6:30 PM classes
Warmup (10 min)
Chalk/Drill (5 min): Breathing/Taking Slack Out on Deadlifts; Repositioning Bar During Sets
Strength (30 min): Deadlift
50, 60, 70, 75% x 5, 80% x 3, 85% x 1+
Conditioning (10 min): Double Alternating Tabata
8 rounds of KB swings alt with Plank/Table Plank
Cooldown (5 min): Breathing work

Saturday, Feb 14, 2015–7 to 11 AM open/skill/O-lift
O-lifters, pick a lift and workshop it.  Doubles to form breakdown, drop doubles to cement skill
Everyone: come in and get some coaching and conditioning!!!

Weekly Accumulation: 100 perfect pushups (to walls, pins, blocks, deck…whatever allows you to do this movement over a full range of motion…get it done).

Reminder We are closed for cleaning and sprucing and moving Sunday Feb 15 and Monday Feb 16!

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