Thursday, January 24, 2013

SQUAT 5 RM

Warm up: 400 m run; 2 x 10 squats, 10 pass thrus, 10 alt lunges tot, 5 push ups; 1 min group squat hold

Skill/Focus: Back Squat

Wednesday, January 23, 2013

PROWLING SNATCHES

Warm up: 400 m run, 10 lunges, 5 db snatches ea, 10 pass thrus, Burgener x 6

Skill/focus:  Power Snatch
1 x 5, 1 x 3 or as needed

Tuesday, January 22, 2013

BENCHMATE

Warm up: 2 x 5 burpees, 5 pull ups, 10 tot split jumps, 10 spiderman lunges; shoulder/chest mobility

Skill/focus: Bench Press

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