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Paula Jager
12 years 5 months ago
Saturday, October 22, 2011

25 in 25

Warm up:  200 m run, 200 m backwards run, 2 rds of 10 walkout push ups and 10 swings 50#/30#

Finish as many exercises as you can in 25 minutes. . .
Paula Jager
12 years 5 months ago
Friday, October 21, 2011

Hard Boiled Legs

Warm up:  4 x 5 of pvc pass thrus, ohs, lat lunges(ea), mtn climbers

Workout:
Back Squat 3. 2. 1. 1

bw back squat
Paula Jager
12 years 5 months ago
Thursday, October 20, 2011

Grrrrr!

Warm up:  3 mins of jumprope (singles or doubles), 2 mins of hs skill work

Workout:
Tabata press @ 60% 1 rm
for max reps
rest 3 mins
Paula Jager
12 years 5 months ago
Wednesday, October 19, 2011

Tornado

Warm up:  400 m run, 10 wipers per side, 5 tgu per side

Workout:
1000 m run
100 wipers (50 per side)
1000 m row
Paula Jager
12 years 5 months ago
Tuesday, October 18, 2011

ALL OUT

Warm up:  600 m run, running/mobility drills

Workout:
1, 400 m run for max effort (compare to 8/31)
rest 5 min

21. 15. 9 of:
Paula Jager
12 years 5 months ago
Monday, October 17, 2011

Dead in 4

Warm up:  250 m row, 2 rds of 10-
-1 arm swings (ea) 25#/15
-push ups
-back ext

Tabata deadlift @ 60% of 1 rm
rest 3 mins
Paula Jager
12 years 5 months ago
Busy Day Chicken Salad
Paula Jager
12 years 5 months ago
Saturday, October 15, 2011

Post WOB Team Challenge

Warm up:  1 min of each-
-jumping jacks, sit ups, squats, push ups, swings

Workout:
Teams of 4-6

Event #1 Row Ho Ho
Paula Jager
12 years 5 months ago
Athlete of the Month October 2011: Dawn W.


Dawn,
Paula Jager
12 years 5 months ago
Friday, October 14, 2011

Gut Punched

Warm up:  200 m run; 3 rds of 5 pull ups, 10 push ups, 15 sit ups

Workout:
25 ball slams
50 double unders
400 m row