Saturday, December 24, 2011
Kevin's Surprise!
A very Merry Christmas to all!
Warm up: 400 m run, 15 x 2 sit ups. push ups, jump squats
Workout:
Kevin's Surprise!
A very Merry Christmas to all!
Warm up: 400 m run, 15 x 2 sit ups. push ups, jump squats
Workout:
Friday, December 23, 2011
The Grinch
Skill work: handstands
Push press 12 x 2 @ 60% every 30 s
by Paula Jager CSCS as published in Natural Muscle magazine December 2012
Thursday, December 22, 2011
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
Wednesday, December 21, 2011
Explode!
Warm up: 400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats
Skill/focus: Box Jump
2-3 sets of 2-5 to build load
Explode!
Warm up: 400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats
Skill/focus: Box Jump
2-3 sets of 2-5 to build load
Tuesday, December 20, 2011
S.I.U.P.
Warm up: 800 m run, 10 mb cleans, 10 ring rows, 10 swings 30#/20#
Skill/focus: Power Clean
build load
December 19, 2011
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side
Saturday, December 17, 2011
Throwdown Series
"12 Days of Christmas"
1 Christmas power snatch 95#/65#
2 ring dips
3 burpees
4 pull ups
5 toes 2 bar
6 push ups
Throwdown Series
"12 Days of Christmas"
1 Christmas power snatch 95#/65#
2 ring dips
3 burpees
4 pull ups
5 toes 2 bar
6 push ups
Friday, December 16, 2011
Life is Just a Tire Flip
Warm up: 400 m run, 10 ring rows, 15 push ups, 20 squats
Workout:
emom until accumulate 300 du's
3 tire flips
Life is Just a Tire Flip
Warm up: 400 m run, 10 ring rows, 15 push ups, 20 squats
Workout:
emom until accumulate 300 du's
3 tire flips
Thursday, December 15, 2011
Strongman Squat
Warm up: 2 x 10: jump squats, swings 30#/20#, hollow rocks
mobility work
Skill/focus: Zercher squat
1 x 6, 1 x 4
Strongman Squat
Warm up: 2 x 10: jump squats, swings 30#/20#, hollow rocks
mobility work
Skill/focus: Zercher squat
1 x 6, 1 x 4