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+
Monday, August 15, 2011
Dynamo
Warm up: 2 x: 10 wall balls, 30 jumping jacks, 5 expl push ups
Skill/focus: Push Press
1 x 10, 2 x 5
Dynamo
Warm up: 2 x: 10 wall balls, 30 jumping jacks, 5 expl push ups
Skill/focus: Push Press
1 x 10, 2 x 5
Saturday, August 13, 2011
Brittany
50 db bench press 70%/60% bw
50 tire flips
50 wall balls
50 burpees
50 power cleans 115#/75#
for time
Brittany
50 db bench press 70%/60% bw
50 tire flips
50 wall balls
50 burpees
50 power cleans 115#/75#
for time
Friday, August 12, 2011
Berlin Wall
Warm up: 500 m row
Skill/focus: pvc Good Mornings
Workout:
Good Mornings (1 x 10, 1 x 5)
Berlin Wall
Warm up: 500 m row
Skill/focus: pvc Good Mornings
Workout:
Good Mornings (1 x 10, 1 x 5)
Thursday, August 11, 2011
4 x 800
Warm up: 400 m run, running drills
Workout:
4 x 800 m
3 min rest between
Post fastest/slowest times for score
4 x 800
Warm up: 400 m run, running drills
Workout:
4 x 800 m
3 min rest between
Post fastest/slowest times for score
Wednesday, August 10, 2011
Diane Impresses
Warm up: 2 min jumprope, 3x 10 sdhp 45#/30#, 15 back extensions
Workout:
Shoulder press 5 x 3 (1 x 8, 1 x 5 warm ups)
Diane
Diane Impresses
Warm up: 2 min jumprope, 3x 10 sdhp 45#/30#, 15 back extensions
Workout:
Shoulder press 5 x 3 (1 x 8, 1 x 5 warm ups)
Diane
Tuesday, August 9, 2011
Man Up
Warm up: 400 m run, 3 x 5 pull ups, 5 burpees, 10 ball slams
Skill/focus: Tuck Jump
Workout:
5 c2b pull ups
Man Up
Warm up: 400 m run, 3 x 5 pull ups, 5 burpees, 10 ball slams
Skill/focus: Tuck Jump
Workout:
5 c2b pull ups
Monday, August 8, 2011
Mudder Up
Warm up: 500 m row
3 x: 10 wall balls, 10 push ups, 15 sit ups
Skill/focus: BO row
group practice w/ pvc
Workout:
Mudder Up
Warm up: 500 m row
3 x: 10 wall balls, 10 push ups, 15 sit ups
Skill/focus: BO row
group practice w/ pvc
Workout: