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 BurpeesPartner B:12 Burpees15 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 minuteTabata Push-upsRest 1 minuteTabata 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 choiceEvery 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.FinaleL-sit, 5 x 30 sec