Monday, February 27, 2012
Seriously?
Warm up: 400 m run, 15 squats, 15 sit ups, 15 back ext, 60 s squat hold
Skill/focus: Front Squat
1 x 8, 1 x 5, 1 x 3
Workout:
Seriously?
Warm up: 400 m run, 15 squats, 15 sit ups, 15 back ext, 60 s squat hold
Skill/focus: Front Squat
1 x 8, 1 x 5, 1 x 3
Workout:
Saturday, February 25, 2012
Nameless
Warm up: 400 m run, 2 x 10 light sdhp, sit ups, ohs
Workout:
800 m run
10 swings 70#/55#
15 box jumps 30"/24"
Nameless
Warm up: 400 m run, 2 x 10 light sdhp, sit ups, ohs
Workout:
800 m run
10 swings 70#/55#
15 box jumps 30"/24"
Friday, February 24, 2012
And I Was Running
Warm up: 400 m run, Running drills: high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel build ups
Workout:
800 m x 3
And I Was Running
Warm up: 400 m run, Running drills: high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel build ups
Workout:
800 m x 3
Thursday, February 23, 2012
Testy Chesty
and happy birthday Sheree!
Warm up: 400 m run, 20 mtn climbers, 10 pushups, 10 sit ups
Skill/focus: Bench Press
1 x 8, 1 x 3, 1 x 2
Testy Chesty
and happy birthday Sheree!
Warm up: 400 m run, 20 mtn climbers, 10 pushups, 10 sit ups
Skill/focus: Bench Press
1 x 8, 1 x 3, 1 x 2
Wednesday, February 22, 2012
Not Very
Warm up: 2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats
Skill/focus: Romanian dead lift
Not Very
Warm up: 2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats
Skill/focus: Romanian dead lift
Tuesday, February 21, 2012
Turkish Trot
Warm up: 2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#
Skill/focus: TGU
1 x 5, 1 x 3
2. 2. 1. 1
Workout:
Turkish Trot
Warm up: 2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#
Skill/focus: TGU
1 x 5, 1 x 3
2. 2. 1. 1
Workout:
Monday, February 20, 2012
It Doesn't Ladder
Warm up: 400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups
It Doesn't Ladder
Warm up: 400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups
Workout:
10 dh pull ups
50 sit ups
20 hspu
40 hollow rocks
Saturday, February 18, 2012
It's a RAP!
Warm up: 400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#
Workout:
20 du's (sub 20 tuck jumps)
10 hspu
250 row
It's a RAP!
Warm up: 400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#
Workout:
20 du's (sub 20 tuck jumps)
10 hspu
250 row
Friday, February 17, 2012
Twisted Sister
Warm up: 400 m run, 2 rds of Cindy, 15 pvc pass thrus
Workout:
Tabatas (2 min ea)
-b2b squats (bottom to bottm-rest at the bottom)
Twisted Sister
Warm up: 400 m run, 2 rds of Cindy, 15 pvc pass thrus
Workout:
Tabatas (2 min ea)
-b2b squats (bottom to bottm-rest at the bottom)
Thursday, February 16, 2012
Spealler
Warm up: 250 m row, 2 x 10 mb cleans, wall balls
Skill/focus: Barbell Complex
1-2 rds with pvc/light load
Workout:
Spealler
Warm up: 250 m row, 2 x 10 mb cleans, wall balls
Skill/focus: Barbell Complex
1-2 rds with pvc/light load
Workout: