Tuesday, June 18, 2013

SMOKIN’BROADS

Warm up:  run 300 m; 2 x -- 5 burpees, 10 split jumps, 10 ring rows; hip mobility

Skill Focus:  Back Squat

Monday, June 17, 2013

Who's Your Daddy?
-- a very happy Father's Day to all the CF Jag Dads!

Warm up: 250 m row; shoulder mobility; 2 x thrus 20 s hs hold, 8 swings, 8 push ups, 8 jump squats

Saturday, June 15, 2013

WEEKEND AMRAP

4 min amrap
600 m run then max reps push ups
3min rest
4min amrap
10 Box Jumps (24/20), 10 pull ups
3min rest
4min amrap

By Paula Jager CSCS as published in Natural Muscle magazine June 2013

Friday, June 14, 2013

DEATH WISH

Warm up: w/ a light bar -- 2 times thru of 10 sdhp, 10 good mornings, 15 sit ups, 15 back ext, 5 burpees; 20 tot straddle alt toe touches, 10 forward bend to flat back

Thursday, June 13, 2013

TRIPLE CROWN

Warm up: row 300 m; 2 x -- hs holds x 20 s, 8 mb squat cleans, 8 mb oh press

Skill Focus: Part 1—15 min gymnastics practice (anything bodyweight)

 Wednesday, June 12, 2013

DOUBLE POWER

Warm up: 1 min jumprope, 1 min double unders (attempts), 2 x 10 swings, 10 strt leg toe touches, 10 kb squats; frt rack/wrist mob

Tuesday, June 11, 2013

STRICT STRENGTH

Warm up: 3 x 5 pull ups, 8 push ups, 10 jump squats (pause at bottom and explode); 2 min hs work, 2 min shldr mob

Skill Focus:  Shoulder Press

Monday, June 10, 2013 

FRONT ROW

Warm up: 300 m row, est sh & hip mob; 2 x 10 squats, 10 push ups, 10 back ext

Skill Focus: Front Squat
Warm up and build to . . .

Saturday, June 8, 2013

My Partner is Nutts

2 rounds with partner. . .

One works/one rests of:
10 hspu
15 dead lift #250/185
25 box jumps #30/24
50 pull ups
100 wall balls #20/14