Thursday, August 25, 2011
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Wednesday, August 24, 2011
Partner Push
Warm up: 2 x 200 m run, 5 pull ups, 10 push ups
Workout:
w/ a partner
AMRAP of
5 hspu
5 dips
5 ring rows
Partner Push
Warm up: 2 x 200 m run, 5 pull ups, 10 push ups
Workout:
w/ a partner
AMRAP of
5 hspu
5 dips
5 ring rows
Tuesday, August 23, 2011
Front Wheels
Warm up: 400 run, 25 wall balls
Skill/focus: Front Squat
1 x 10, 1 x 5
Workout:
Front squat 3. 3. 2. 1
Front Wheels
Warm up: 400 run, 25 wall balls
Skill/focus: Front Squat
1 x 10, 1 x 5
Workout:
Front squat 3. 3. 2. 1
Monday, August 22, 2011
Tarzan
Warm up: 2 x 200 m row, 10 swings 30#/20#, 5 burpees
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
Workout:
Tarzan
Warm up: 2 x 200 m row, 10 swings 30#/20#, 5 burpees
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
Workout:
Saturday, August 20, 2011
Blackjack Dealer Rules
Warm up: tabata style of jumping jacks, walkout push ups, swings, lunges
Workout:
Blackjack Dealer Rules
Warm up: tabata style of jumping jacks, walkout push ups, swings, lunges
Workout:
Friday, August 19th, 2011
Got Pull?
Warm up: 500 m row, 3 x 5: chin ups, burpees, box jumps
Focus: Dead Hang Weighted Chin
Workout:
Got Pull?
Warm up: 500 m row, 3 x 5: chin ups, burpees, box jumps
Focus: Dead Hang Weighted Chin
Workout:
Wednesday, August 17, 2011
SDL 3. 2. 1
Warm up: 200 m run, 200 m backwards run;
2x: 10 push ups, 10 snatches 30#/20#
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
SDL 3. 2. 1
Warm up: 200 m run, 200 m backwards run;
2x: 10 push ups, 10 snatches 30#/20#
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
Tuesday, August 16, 2011
Hearbeat Duos
Warm up: 400 m run, 3 rds Cindy
Workout;
35 pull ups 20#/10 rx+
800 m row
rest 3 min
70 push ups 30#/20# rx+
Hearbeat Duos
Warm up: 400 m run, 3 rds Cindy
Workout;
35 pull ups 20#/10 rx+
800 m row
rest 3 min
70 push ups 30#/20# rx+