Butt Work

STRENGTH / SKILL
- Deadlifts: 2 warmup sets, then 3 sets of 5

CONDITIONING
- 50 glut bridges
- 10 burpees
- 40 glut bridges
- 20 burpees
- 30 glut bridges
- 30 burpees
- 20 glut bridges
- 40 burpees
- 10 glut bridges
- 50 burpees

Running Clinic

Running clinic today at 4! We will go over running mechanics then do a quick running-based workout.

Leg Work

Come check out te running clinic this Friday at 4! Meet outside the Student Center to go over running mechanics and do a running-themed workout.

STRENGTH / SKILL
- Bench Press: 2 warm up sets then 3 max effort attempts

PREVIOUS RESULTS
Dave: 230
Todd: 275
Heather: 125
Kendelle: 135
Akilah: 115
Casie: 90
Danielle: 90
Jamie: 65
Kristin: 95
Kalli: 95

CONDITIONING
Complete 5 rounds for time of:
- 5 Mountain Climbers (10 count) + 2 push-ups
- 16 Walking Lunges

Running clinic this Friday at 4! Meet outside the Student Center.

STRENGTH / SKILL
- Push Press: 2 practice rounds then 3 max effort attempts.

CONDITIONING
5 Rounds of:
30 second overhead DB hold – Right Arm
30 second overhead DB hold – Left Arm
30 seconds rest
20 second overhead DB hold – Right Arm
20 second overhead DB hold – Left Arm
20 seconds rest
10 second overhead DB hold – Right Arm
10 second overhead DB hold – Left Arm
10 seconds rest

Run 200 meters for time.

Rest 1 minute between rounds. If you are unable to hold the weight in a locked-out overhead position with a straight mid-line, reduce the weight. Squeeze your cheeks and pull in your stomach during the lockout!!!

MAX EFFORT WEEK

RUNNING CLINIC THIS FRIDAY
- Meet at the usual time on Friday (4:00PM) outside SC2 by Lake Janse


STRENGTH / SKILL
- Front Squats: 2 warmup sets then 3 attempts at a max effort


CONDITIONING
On the minute for 10 minutes:
- 1 DB Overhead Press 
- 1 DB Front Squat 3 DB Push Press
- 3 DB Front Squats 
- As many sit-ups as possible in the remaining portion of the minute 
- Your workout score is your total number of sit-ups done. Use 50% of your BW for scaling.

Max Effort Week!

STRENGTH / SKILL
- Deadlifts: 2 warm up rounds, then 3 attempts at a max effort

PREVIOUS RESULTS
- Dave: 315f
- Todd: 315
- Heather: 225
- Kendelle: 120
- Casie: 115
- Danielle: 95
- Jerrica: 125
- Kristin: 145
- Kalli: 145

CONDITIONING
4 Rounds:
-In three minutes complete a 400m run, and during the remainder of the 3 minutes after the run complete max reps DB (35/20)
-Rest 1 minute between rounds

Mini Angie

STRENGTH / SKILL
Pull-Ups
skill work or weighted pull-ups

CONDITIONING
“Mini Angie”
- 20 pull-ups
- 20 push-ups
- 20 sit-ups
- 20 squats