Thursday 2015.01.15 - TSC gear on sale today!

Announcement: It's a new year, so it's out with the old and in with the new! It's time for us to get rid of some apparel we've been storing in preparation for eventually designing and getting some new stuff. What does this mean for everybody? Cool TSC gear on the cheap! Tonight, we'll have a couple boxes of assorted Testify apparel out for anyone who wants to purchase anything - $5 for t-shirts, and $10 for sweatshirts and sweatpants. We've got black t-shirts, red hoodies, black sweatpants, and blue zip hoodies (let's face it, it's a veritable fashion smorgasbord) - we can't guarantee sizes, but we can guarantee that it's first-come-first-served! Come and get 'em!


Post-"E*Trade Baby"


BBG (off)
Do A first, then do both B1 and B2 (i.e., superset: B1, B2, B1, B2, B1, B2)

A) Seated Box Jumps
5 x 3 - raise the height for each set

B1) HSPU
3 x N (pick a manageable number for 3 sets; use 1 or more abmats if necessary)

B2) GHD Sit-ups
3 x M


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


Conditioning
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24"/18") holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute

The clock will be counting down from 1:00 at each station - your score is your total amount of rest time from all 4 rounds (i.e., 16 stations).  At the end of the minute, you move to the next station (whether or not finished the prescribed number of reps).  For the burpees - before the workout begins - choose either 16, 12, or 8 reps.  Choose wisely - once the number is chosen, it stays the same for all 4 rounds.


Finale
Hamstring bar mash for 2:00/leg

2 comments:

Tyler Holm said...

Started with Box Stepups, gave negative seconds for uncompleted reps

1
26
12
29
68

-4
24
10
33
63

-5
26
8
31
60

-5
27
10
33
65

Total 256

AndyB said...

Strength/WL
Press
2 x 5, 1 x 5+ *165 x 6*

Conditioning
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24"/18") holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute
*went w/ prescribed weights ... trouble w/ keeping up w/ prescribed reps ... as baseline for next time ... avg'd 8 burpees, 20 double unders, 12 sit ups, and 8 step ups ... room for improvement next go around*

 
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