March 13, 2012

With the end of basketball wrapping up and the start of rugby on the horizon, I find it pertinent to remind everyone........WE ARE HERE!!!  If you are looking for something to do, want to be in a little better shape for the upcoming weather/Summer, or are looking to get started training for next season - check out the fitness center and Conquest Program.  We have many options available and if you have your own programs, bring them and we can help with those too.  The hardest thing is coming the first time.


Introductory Conquest
A. Split Jerk Technique
B. AMRAP 4 minutes
10 KBS
10 Sprawls
REST 1 MINUTE
AMRAP 3 minutes
Push Balls
REST 1 MINUTE
AMRAP 2 minutes
10 KBS
10 Sprawls
REST 1 MINUTE
AMRAP 1 minute Push Balls

Advanced Conquest
A.  Split Jerk or Push Jerk 8x1  20 sec rest between sets
B. AMRAP 4 minutes
10 KBS
10 Sprawls
REST 1 MINUTE
AMRAP 3 minutes
Wall Ball Shots
REST 1 MINUTE
AMRAP 2 minutes
10 KBS
10 Sprawls
REST 1 MINUTE
AMRAP 1 Wall Ball Shots