Thursday, July 7, 2011
Fast & Powerful
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Clean
2-3 sets to build load
Fast & Powerful
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Clean
2-3 sets to build load
Workout:
Power Clean 5 x 3
Wednesday, July 6, 2011
Weighted Dips
Warm up: 2 min jumprope, 3 x 5 of
-pass thrus, dips, expl push ups, ring rows
Workout:
Weighted ring dips x 4-6
4 sets
Weighted Dips
Warm up: 2 min jumprope, 3 x 5 of
-pass thrus, dips, expl push ups, ring rows
Workout:
Weighted ring dips x 4-6
4 sets
Tuesday, July 5, 2011
It Ain't Squat
Warm up: 2 x 10 of pvc ohs, h to f mtn climbers, lateral reaching lunges
Skill/focus: Back Squat
2 x 5, 1 x 3, 1 x 2 to build load
It Ain't Squat
Warm up: 2 x 10 of pvc ohs, h to f mtn climbers, lateral reaching lunges
Skill/focus: Back Squat
2 x 5, 1 x 3, 1 x 2 to build load
Monday, July 4, 2011
Bohica aka Sick Vic
Warm up: 400 m run, 4 x 5: pull ups, burpees, sit ups
Workout:
100 burpees
400 m run
50 bw deadlifts
400 m run
Bohica aka Sick Vic
Warm up: 400 m run, 4 x 5: pull ups, burpees, sit ups
Workout:
100 burpees
400 m run
50 bw deadlifts
400 m run
Saturday, July 2, 2011
Jaguar July Birthday Bash
(Mike, Mel, Amy, Shaina, Kevin, Dawn, Kerry, Lisa)
Small or Badger (choose your hero)
Jaguar July Birthday Bash
(Mike, Mel, Amy, Shaina, Kevin, Dawn, Kerry, Lisa)
Small or Badger (choose your hero)
Friday, July 4, 2011
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load
Bench Press 3 RM
Warm up: 4 x 5 ring rows, ball slams, swings 35#/25#, mb crossover push ups
Skill/focus: Bench Press
2-3 sets to build load
Thursday, June 30, 2011
ClusterFruck
Warm up: tmu of jumpropes / burpees
-1 rd of 5 w/ light load
Workout:
10. 9. 8. 7. . . 1 of
Clean + thruster = back squat + thruster
ClusterFruck
Warm up: tmu of jumpropes / burpees
-1 rd of 5 w/ light load
Workout:
10. 9. 8. 7. . . 1 of
Clean + thruster = back squat + thruster
Wednesday, June 29, 2011
4 x 4
Warm up: 400 m run, 3 rds of cindy
Workout:
Teams of 3 or 4
row 400 m
run 400 m
4 RFT
4 x 4
Warm up: 400 m run, 3 rds of cindy
Workout:
Teams of 3 or 4
row 400 m
run 400 m
4 RFT
Tuesday, June 28, 2011
JumpStart
Warm up: 400 m ball run, 3 x 10 of
-ball push ups, ball slams, ball box jumps
Workout:
EMOM for 5 min
JumpStart
Warm up: 400 m ball run, 3 x 10 of
-ball push ups, ball slams, ball box jumps
Workout:
EMOM for 5 min