March 22, 2012

Over the past month and half we have seen some new Conquest members.  They have been in working hard and learning skills.  They have a decent set of skills that they are now starting to put into practice in order to gain strength, power, speed, agility and coordination.  I hope they keep it up, but where are you?  Would be nice to keep bringing people in and helping them to achieve their goals.

 
Introduction
A. Overhead Squat Tech Work
B. Back Squat 4 sets x 5 reps
C. 5 Rounds for Time
5 Box Jumps 24/20
10 Ring Rows
15 Sprawls

Advanced
A. Snatch Tech Work
B. Overhead Squat 5 x 5
C.  8 Rounds for Time
3 Power Snatch 105/65
6 Pull Ups
12 Burpees