50- 40- 30- 20- 10 rep rounds of:
wall balls 20#/14#
box jumps 24"/20"
swings 53#/35#
for time

Warm up:  500 m row; 10 pass thrus, 10 windmills ea direction, 10 squats, 10 push ups, 10 lateral plank walks (5 3a side), 10 plank up/downs, 10 half burpees

Skill/Focus: Push Press
warm up and build to. . .
3 x 5 @80% + 2.5 -5# if possible

Warm up: versa 200/row 500/run 400; 2 x 25 yd high knees/butt kicks, bound/high kicks; 10 straddle alt toe touches, 10 pvc windmills, 10 pvc good mornings; hip/quad mob

w/ a partner (1 works/1 rests)
1 x 400 (1:1) 1 x 500 m row

Warm up: 500 m row; 2x--10 squats, 10 lateral lunges, 5  burpees; mob - spiderman lunges 3 ea side w/ 15 s hold

Skill/focus: Box Squat
warm up and find appropriate height

2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)

Saturday, June 29, 2013

MOVING DAY

NEW LOCATION (less than two miles from the old location):

9509 N. Trask St.

Tampa, FL 33624

Friday, June 28, 2013 

Killer Arms

Skill Focus: Power Snatch
Warm up to working weight/work on technique. . .

5 power snatches @ 65% 1rm EMOM for 10 mins

Thursday, June 27, 2013

Warm up:  400 m run; quad/ham/hip mob; 10 str8 leg toe touches, 10 squat n sink, 10 lunges, 10 transverse lunges, 10 split jumps, 10 soccer kicks

Skill/Focus: Sprints

Athlete of the Month June 2013:  Wes C

Wednesday, June 26, 2013

FINALLY. . . CLEAN & JERKS!

Warm up: 500 m row; 2 x 10 mb deadlift, 10 mb shrug, 10 mb front squat, 10 mb
cleans then work on shoulder mobility

Tuesday, June 25, 2013

DEATH BY 7’S

Warm up: 3x 10 split jumps, 10 hollow rocks, 10 alt straddle forward bends; mob--twists/hips

Skill Focus: T2R or T2B