Tuesday, February 7, 2012

DT

Warm up:  2x 200 m run, 15 good mornings, 10 squats, 2 x 30 s hs hold (30 s btwn)
Mobility: working towards a split, 90 s per leg

Monday, February 6, 2012

How Low Can You Go?

Warm up:  400 m run, 10 iron crosses (total), 10 scorpions, 10 low lunges w/ foot flex, 1 min Russian babymaker

Skill/focus:  Box Squat

Saturday, February 4, 2012

February Birthday Bash
Steve, Alex, Jeff, Sheree, Mandy and Tanya

NUTTS

10 hspu
15 deadlift 250#/175#
25 box jumps 30"/24"
50 pull ups

Friday, February 3, 2012

Bench 5 RM

Warm up:  500 m row, 3 x 5 pull ups, push ups, sit ups, back ext

Skill/focus:  Bench Press
1 x 5, 1 x 3

Workout:

Thursday, February 2, 2012

Deadlift 5 RM

Warm up:  2 x 5 burpees, 10 pvc or light load sdhp, 15 good mornings
Mobility:  forward bends & shoulder work

Wednesday, February 1, 2012

Nancy

Warm up:  400 m run, 15 pass thrus, 5 spiderman lunges (ea side), 30 s sq hold ea side w/ a twist, 10 pvc ohs

Skill/focus:  OHS

Tuesday, January 31, 2012

Get Back

Bent over row 6. 6. 6. 10. 10. 10

30 s hs hold, 30 s rest
10 dead hang pull ups
20 swings 55#/35#
30 alt knee tuck in plank (15 ea side)
5 RFT

Monday, January 30, 2012

Thurst or Bust

Warm up: 400 m run, 15 ring rows, 15 wall balls

Skill/focus: Thruster
1 x 5, 1 x 3

Workout:

Saturday, January 28, 2012
Cats on the Prowl
Teams of 6-8
40 m prowler push (hi/low)
amrap in 8 min
20 sledge slams (10 ea)
15 butterfly sit ups
100 m ball run 20#/14#
amrap in 8 min