Wednesday, December 21, 2011

December 21, 2011

  • The fitness center will be closed on Thursday in preparation for Christmas.  Sorry for the inconvenience.  If there is a change I will let you know.
  • Conquest bodyweight workouts will go up on the site for those wishing to train at home over the holidays
  • Those following the strength program, will still have programming up on the site for you to continue towards your peak.  Please try and stay consistent with your training if possible, we are coming close to the end of the program and will be peaking within the next month.  You have come to far to fall off now!!!
On behalf of Conquest Conditioning I would like to also extend a Merry Christmas to everyone.  We have seen a nice increase in numbers over the past few weeks and I hope the trend continues after Christmas.  If you are looking for a New Years Resolution, do not count us out.  We will always be here with open arms.  There are a number of student individuals who train on a regular basis who are happy to help and welcome new trainees.  There is more than enough help, knowledge, space and positive energy for everyone interested.  Start thinking about what changes you would like to see in your health for the new year....and make them a reality.

Week 3 of 3

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Day Off

Program 3 - Conquest
A. Bench Press 8 sets of 3 reps 30 sec rest between sets - Focus is on explosion
B. How Far Can You Go In 20 Minutes???
2 Burpees 2 Wall Ball Shots
4 Burpees 4 Wall Ball Shots
6 Burpees 6 Wall Ball Shots
8 Burpees 8 Wall Ball Shots
and so on......