Tuesday, November 6, 2012
TEAM MEETING
Warm Up: 200m run, 200m backwards run, 30 high knees, 10 walkout
push ups
Skill Focus: Bench Press
TEAM MEETING
Warm Up: 200m run, 200m backwards run, 30 high knees, 10 walkout
push ups
Skill Focus: Bench Press
Monday, November 5, 2012
PT Test
Warm Up: Bear crawl > broad jump > 25-meter side shuffle > 10 one-legged side-to-side hops, each leg > Bear Crawl back to start
PT Test
Warm Up: Bear crawl > broad jump > 25-meter side shuffle > 10 one-legged side-to-side hops, each leg > Bear Crawl back to start
Monday, November 5, 2012
JAGUAR SPEEDWAY
Warm Up: 600m run, running drills/stretch
400m run for time
Rest 5 min
Skill Focus: Barbell Lunge
1 x 5, 1 x 3
JAGUAR SPEEDWAY
Warm Up: 600m run, running drills/stretch
400m run for time
Rest 5 min
Skill Focus: Barbell Lunge
1 x 5, 1 x 3
Saturday, November 3, 2012
Till Death Do Us Part
Partner wod
100m buddy carry (switch who is carrying at 50m)
Till Death Do Us Part
Partner wod
100m buddy carry (switch who is carrying at 50m)
Friday, November 2, 2012
AIRFORCE WOD
Warm Up: 250 m row, 2 x 10 push ups, 10 wall balls, 10 pvc ohs,
10 pass thrus
Skill Focus: OHS
1 x 5, 1 x 3
WOD
AIRFORCE WOD
Warm Up: 250 m row, 2 x 10 push ups, 10 wall balls, 10 pvc ohs,
10 pass thrus
Skill Focus: OHS
1 x 5, 1 x 3
WOD
Thursday, November 1, 2012
Running with My Home Girls / Halloween Rehab
Warm Up: 400 m run, 10: mb cleans, push ups, back extensions
Skill Focus: Cleans-warm up to workout weight
Running with My Home Girls / Halloween Rehab
Warm Up: 400 m run, 10: mb cleans, push ups, back extensions
Skill Focus: Cleans-warm up to workout weight
Wednesday, October 31, 2012
Row Your Balls Off / Halloween Prehab
Warm Up: 2 min jump rope, 10 ring rows, 10 sit ups, 10 burpees
Skill Focus: BO Rows and Handstand Push Ups
Row Your Balls Off / Halloween Prehab
Warm Up: 2 min jump rope, 10 ring rows, 10 sit ups, 10 burpees
Skill Focus: BO Rows and Handstand Push Ups
Wednesday, October 31, 2012
Warm Up: bear crawl, 3 knees to chest, 50 m high knee skip, 50 m back
pedal, 10 overhead squats, PVC
Skill Focus: Pull Ups
WOD:
Warm Up: bear crawl, 3 knees to chest, 50 m high knee skip, 50 m back
pedal, 10 overhead squats, PVC
Skill Focus: Pull Ups
WOD:
Tuesday, October 30, 2012
EIGHT HUNDO
Warm Up: 400 m run, running drills
800m run for time rest 5 min
Skill Focus: spend about 15 minutes working on pull ups, double
EIGHT HUNDO
Warm Up: 400 m run, running drills
800m run for time rest 5 min
Skill Focus: spend about 15 minutes working on pull ups, double