Tuesday, July 26, 2011
Comancei
Warm up: 1 min row/1 min jumping jacks/200 m run:
3 x 5: burpulls, hspu
Skill: HSPU & modifacations
Workout:
Comancei
Warm up: 1 min row/1 min jumping jacks/200 m run:
3 x 5: burpulls, hspu
Skill: HSPU & modifacations
Workout:
Monday, July 25, 2011
Sumocide
Warm up: 250 m row, 3x: 5 pull ups, 10 squats, 15 back extensions
Skill/focus: Sumo Deadlift
2-3 sets to build load
Workout:
Sumocide
Warm up: 250 m row, 3x: 5 pull ups, 10 squats, 15 back extensions
Skill/focus: Sumo Deadlift
2-3 sets to build load
Workout:
Saturday, July 23, 2011
Kevin's Surprise
Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus
Jaguar 5k/10k
Kevin's Surprise
Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus
Jaguar 5k/10k
Friday, July 22, 2011
Kryptonite
Warm up: 3 x: 5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks
Skill/focus: Shoulder Press
2-3 sets to build load
Workout:
Kryptonite
Warm up: 3 x: 5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks
Skill/focus: Shoulder Press
2-3 sets to build load
Workout:
Thursday, July 22, 2011
666
Warm up: tmu sdhp 45#/30# / mb tri push ups
Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min
666
Warm up: tmu sdhp 45#/30# / mb tri push ups
Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min
Wednesday, July 20, 2011
Breathalyzer
Breathalyzer
Warm up: 800 m run, 250 m row, 30 double unders (or 30 tuck jumps)
Tuesday, July 19, 2011
Approach the Bench
Warm up: 4 x 5 of burpees, pull ups
Skill/focus: Bench Press
Get in groups and build to working load
Bench press bw/80% bw
Approach the Bench
Warm up: 4 x 5 of burpees, pull ups
Skill/focus: Bench Press
Get in groups and build to working load
Bench press bw/80% bw
Monday, July 18, 2011
Battlefield
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Back Squat
2-3 sets to find load
Workout:
Back squat EMOM style
Battlefield
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Back Squat
2-3 sets to find load
Workout:
Back squat EMOM style
Saturday, July 16, 2011
Caterwail
Warm up: 400 m run, 2 rds Cindy
Workout:
Teams of 3-4
5 min max effort at each of the stations
-40 m tire drags
-40 m duck walks
Caterwail
Warm up: 400 m run, 2 rds Cindy
Workout:
Teams of 3-4
5 min max effort at each of the stations
-40 m tire drags
-40 m duck walks