Wednesday, January 23, 2013

Warm Up:  Running Drills

Skill Focus:  Prowler Push

WOD:
AMRAP in any given amount of time

5 burpees
10 squats

Monday, January 21, 2013

FIGHT GONE BAD

Warm up: 250 m row, 10 pass thrus, 10 windmills ea direction; 2 x 5 of wall balls, ring rows, squat jumps

Skill/focus: Review of movements and set up

Monday January 21, 2013

Warm Up:
10 jumping jacks, bear crawl , 3 cartwheels, 15m broad jump, 50-meter carioca, 15m broad jump

Skill Focus:
Review SDHP and Push Press

WOD:

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

Everyone, check out the 4You section of today's Tampa Tribune.  Featured is our very own Victor Amuso!  Vic is definitely an inspiration to both newbies and veterans.  His stunning results are proof positive of his dedication and hard work.  Vic is also an excellent coach, suppor

Saturday, January 19, 2013

DRAG QUEENS

Warm up:  200 m run, 10 sit ups, 10 back ext, 200 m oh run, 10 swings, 10 push ups on db

WOD

Teams of 6 - 8
40 m prowler drag

Friday, January 18, 2013

SUMO

Warm up:  500 m row; 2 x 10 kb sdhp 35/25#, swings, push ups, sit ups

Skill/focus:  Sumo Deadlift
Build to working weight

Thursday, January 17, 2013

OUTLAW HELL

Warm up:  400 m run; 2 rds backwards Cindy, 1 min squat hold, 20 pass thrus