Tuesday 2017.01.03

Upcoming events:

  • 2017 Testify Cupid Classic Weightlifting Meet
    • Date: Saturday, 02/11/17
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends on 02/04/17, and those who register by January 28 will receive a Cupid Classic t-shirt, so register soon to get that shirt!


  • 2017 Starting Strength Challenge
    • Date: Saturday, 04/01/17
    • Location: Concordia High School (click here for map) – weight room and mezzanine
    • Registration: Click here (registration is online only)
    • Registration Deadline: Registration ends on 03/25/17, but there are “very early” and “early” registration discount deadlines, so register soon to save some dough, guarantee a sweet t-shirt, and ensure a spot in Nebraska’s first Starting Strength meet – we already have several confirmed out-of-state lifters and we expect to have more!


This week’s conditioning:

Option 1:
Partner WOD – each partner completes 3 rounds for time:

Partner A:
15 Thrusters, 95#/63#
12 Burpees

Partner B:
12 Burpees
15 Thrusters, 95#/63#

When partner A is doing thrusters, partner B is doing burpees and vice versa. Both partners may not be doing thrusters at the same time or burpees at the same time.

Compare to 2016.01.02.

Option 2:
Tabata Mash-up 1:

Tabata Box Jumps, 24″/18″
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping Squats

“Tabata” refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.

Compare to 2016.01.04.

Option 3:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

L-sit, 5 x 30 sec

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