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

Monday 12/29/14

Reminders:

1. Barbell Group on New Year's Eve (Wednesday, 12/31/14) will be at 3:00 p.m. due to the holiday.
2. We do not have class on New Year's Day (Thursday, 01/01/15).

Burpees and deadlifts - good times!

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

A) 5 rounds of ME double-unders - each round is 30 sec on, 30 sec off.

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
20-15-10-5 reps for time of:
Box Jumps, 30"/24"
Pull-ups


Finale
2:00/shoulder overhead banded distraction in external rotation (we'll discuss how to set up for this in class)