Monday, October 31, 2011

Halloween Hero


Bradley
 
Warm up:  400 m run, 4 x:  5 swings ea arm 30#/20#, sprint 25 m and back
Workout:

Saturday, October 29, 2011

Halloween Horror I

Warm up:  400 m run tmu of burpees/ball slams

Workout:
Teams of 4-6

4 min AMRAP at each station

Friday, October 28, 2011

FEARday

Warm up:  200 m row, 10 swings 50#/30#, 10 push ups

Skill/focus:  BO Row, DB Bench Press
1 x 8, 1 x 5

Workout:

Thursday, October 27, 2011

Man Up

Warm up:  400 m oh run, 15 push ups, 15 box jumps

Workout:
w/ a partner (one works, one rests)
8 ea side mb crossover push ups/250 m row

Wednesday, October 26, 2011

The Bear Complex

Warm up:  2 rds of the bear complex w/ light weight

Workout:
1 power clean
1 front squat
1 push press
1 back squat

Tuesday, October 25, 2011

Helen

Warm up:  600 m run, 15 burpulls

Workout:
Helen
400 m run
21 swings 50-55#/30-35#
12 pull ups
3 RFT
Rest 5 to 10 mins

Monday, October 24, 2011

Man Down

Warm up:  400 m row, 2 x:  5 db snatches 30#/20#, 10 swings, 5 mb triceps push ups

Workout:
Weighted pull ups 5. 5. 3. 3

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. . .

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

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