Tuesday, April 17, 2012
Sprint This!
Warm up: 400 m run, 2 x 25 m ea high knees/butt kicks, 1 a 50 m carioca switching halfway, 2 x 25 m bounding/25 m stride out, 2 x 50 m acceleration build ups
Sprint This!
Warm up: 400 m run, 2 x 25 m ea high knees/butt kicks, 1 a 50 m carioca switching halfway, 2 x 25 m bounding/25 m stride out, 2 x 50 m acceleration build ups
Monday, April 16, 2012
For the Love of Squat
Warm up: 10 lunges ea, 10 mtn clmbrs ea leg, 10 ring rows, 2 rds world's greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
For the Love of Squat
Warm up: 10 lunges ea, 10 mtn clmbrs ea leg, 10 ring rows, 2 rds world's greatest stretch
Skill/focus: Back Squat
1 x 8, 1 x 5, 1 x 3
Saturday, April 14, 2012
Happy Birthday Bash to. . .
Lisa G, Andrew P, Jimmy C and Jenn C
Caterwail
Teams of 3-4
5 min max effort at each of the stations
-40 m prowler pushes
Happy Birthday Bash to. . .
Lisa G, Andrew P, Jimmy C and Jenn C
Caterwail
Teams of 3-4
5 min max effort at each of the stations
-40 m prowler pushes
Friday, April 13, 2012
Splitsville
Warm up: 400 m run, 10 mtn climbers ea leg, 10 bw split squats ea leg
Skill/focus: Split Squat
1 x 5, 1 x 3
Workout:
Splitsville
Warm up: 400 m run, 10 mtn climbers ea leg, 10 bw split squats ea leg
Skill/focus: Split Squat
1 x 5, 1 x 3
Workout:
Thursday, April 12, 2012
Dice Roll
Warm up: 200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)
Dice Roll
Warm up: 200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)
Tuesday, April 10, 2012
Snatch, Jump, Run
Warm up: 400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)
Skill/focus: Snatch & Hang Snatch
Snatch, Jump, Run
Warm up: 400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)
Skill/focus: Snatch & Hang Snatch
Monday, April 9, 2012
Frontline
Warm up: 3 min jumprope, 15 wall balls, 15 swings 30#/20#
Skill/focus: Front Squat
1 x 8, 1 x 5, 1 x 3
Workout:
Frontline
Warm up: 3 min jumprope, 15 wall balls, 15 swings 30#/20#
Skill/focus: Front Squat
1 x 8, 1 x 5, 1 x 3
Workout:
Saturday, April 7, 2012
Easter Egg Hunt
In groups of 3, no more than 2 people working at a time:
Teams complete reps however they feel works best:
100 air squats
Easter Egg Hunt
In groups of 3, no more than 2 people working at a time:
Teams complete reps however they feel works best:
100 air squats