We Salute You!

Welcome to xmas week. I will not be posting individual days through this week, but rather one post of programming below for you to follow. Please feel free to post results in comments.

If you have any feedback on the year so far that you think would enable me to better meet your Conquest needs then please post them to comments. I am always looking to constantly evolve and move forward, so any feedback you have helps me to become a better coach and increase my ability to reach out and bring people to a healthier way of living. Thanks for a great year and all of your efforts. You have all made tremendous gains physically, mentally and emotionally. You are strong people and Conquest salutes you!

Monday
As Many Rounds in 12 minutes
5 Back Squats @ Bodyweight
8 Pull Ups

Tuesday
Conquest Total
Max 1 RM Bench Press
Max 1 RM Deadlift
Max 1 RM Overhead Press
Max 1 RM Front Squat

Wednesday
Burpee on the minute
Rest 4 minutes
200 sit upsfor time

Thursday
21 - 15 - 9
Squat Cleans @ 115 guys 85 gals
Push Ups

Friday
4 Rounds for Time
15 DBell Swings @ 70lbs Guys 55lbs Gals
24 Jumping Pull Ups
9 Push Press (Taken from the floor) @ 135 Guys 95 Gals