Friday, March 11, 2011
Bubba
Warm up: Burgener 1 x 5 45#/30#
Skill/focus: Choose clean & press / push jerk or snatch for you g20
Bubba
Warm up: Burgener 1 x 5 45#/30#
Skill/focus: Choose clean & press / push jerk or snatch for you g20
Thursday, March 10, 2011
Look Good Naked
Warm up: 2x 10 mtn climbers (ea leg), 10 ring rows, 10 box jumps, 10 diamond push ups
Workout:
40 burpee box jumps
80 lunges (40 ea leg)
Look Good Naked
Warm up: 2x 10 mtn climbers (ea leg), 10 ring rows, 10 box jumps, 10 diamond push ups
Workout:
40 burpee box jumps
80 lunges (40 ea leg)
Wednesday, March 9, 2011
Buff Barbara
Warm up: 2x: 10 pull ups, 15 push ups, 20 sit ups, 25 pvc ohs
Buff Barbara
Warm up: 2x: 10 pull ups, 15 push ups, 20 sit ups, 25 pvc ohs
Workout:
10 weighted pull ups 20#/10#
15 db push presses 35#/20
Tuesday, March 8, 2011
Wild Red
Happy Birthday Carol Ann
Warm up: 3 rds of
-5 push ups, 5 pvd sdhp, 5 pull ups, 5 jump squats
Skill/focus: Bench & Deadlift
Wild Red
Happy Birthday Carol Ann
Warm up: 3 rds of
-5 push ups, 5 pvd sdhp, 5 pull ups, 5 jump squats
Skill/focus: Bench & Deadlift
Monday, March 7, 2011
Sweet Jesus Help Me
Warm up: 400 m run; tmu of mb clusters / double unders
Skill/focus: Squat Clean Thruster aka "Cluster"
10 min to build your load
Sweet Jesus Help Me
Warm up: 400 m run; tmu of mb clusters / double unders
Skill/focus: Squat Clean Thruster aka "Cluster"
10 min to build your load
Saturday, March 5, 2011
WTF (What the Fischer?!)
Warm up: 800 m Indian run in 2 groups using light mb
TMU of walk out push ups/squats
Workout: Teams of 2
WTF (What the Fischer?!)
Warm up: 800 m Indian run in 2 groups using light mb
TMU of walk out push ups/squats
Workout: Teams of 2
Friday, March 4, 2011
Squat Snatch 1 RM
Warm up: Burgener 1 x 10 w/ pvc or light load
Skill/focus: Squat Snatch
Workout:
Squat Snatch 1 RM
Warm up: Burgener 1 x 10 w/ pvc or light load
Skill/focus: Squat Snatch
Workout:
Thursday, March 3, 2011
Backlash
Warm up: TMU of pvc good mornings / burpees
Skill/Focus: 1 Arm DB Row
1-2 sets to find your working weight. Focus on form and technique
Backlash
Warm up: TMU of pvc good mornings / burpees
Skill/Focus: 1 Arm DB Row
1-2 sets to find your working weight. Focus on form and technique
Wednesday, March 3, 2011
Squealin' Wheels
Warm up: 4 rds of
-5 squats, 5 push ups, 5 sit ups, 5 back ext
Skill/focus: Back Squat
Take 3 -4 sets to build your load
Squealin' Wheels
Warm up: 4 rds of
-5 squats, 5 push ups, 5 sit ups, 5 back ext
Skill/focus: Back Squat
Take 3 -4 sets to build your load
Tuesday, March 1, 2011
Shoulder Press 3 RM
Warm up: TMU of dead hang holds/ball slams
Skill/focus: Shoulder Press
2-3 sets to build your load
Workout:
Shoulder Press 3 RM
Warm up: TMU of dead hang holds/ball slams
Skill/focus: Shoulder Press
2-3 sets to build your load
Workout: