Tuesday, November 20, 2012

PRESSED TURKEY

Warm Up: 2 x 4 jumping jacks, 10 ring rows, 10 mb cross pu (tot)

Skill Focus: Bench Press

Monday, November 19, 2012

EXPLODE

Warm Up:  400 m run stopping at the 100 for 10 push ups, 2o0 for 10 squats, 300 for 10 lunges and 400 for 10 jump squats

Skill Focus: Jump Squat

Monday, November 17, 2012

Warm Up:  400 m run then 30 sec on 30 sec of:
Burpees
Plank Hold
Sit Ups
Squats
2 rounds

Skill Focus: Practice Push Ups and Broad Jumps
10 Forward Lunges

Saturday, November 17, 2012

Mobility Cert w/ Kelly Starrett

Congratulations to Coach Kevin and Chris V for completing!

Saturday, November 17, 2012

I NOT ONLY LISTEN TO RAP, I AMRAP

Warm Up: 800 m run, group tabata of squats, push ups, lunges, sit ups

WOD

3 Teams

Friday, November 16, 2012

STEP IT UP

Warm Up: 400m run, 2 x 5 lunges per leg, ring rows, split jumps

Skill Focus: Step Up
1 x 6, 1 x 3

WOD

Thursday, November 15, 2012

OPEN UP

Warm Up: 400 m run, 2 x 10 pass thrus, 10 pvc ohs

Skill Focus: Overhead Squat: 1 x 5, 1 x 3, (1 x 2 if needed

WOD

Wednesday, November 14, 2012

MULTIPLES OF 10

Warm Up: 100 jump ropes, 50 on the right, 5o on the left, 2X5 pull ups, 10 swings, 10 sit ups

Wednesday, November 14, 2012

Warm Up: Freeze Tag

Skill Focus:  Push up and broad jump technique

WOD

5 Rounds of
5 push ups
5 broad jumps
5 squats
5 broad jumps

Tuesday, November 13, 2012

THE JERK

Warm Up: 400m run, 10 wall balls, 10 ring rows, 10 split jumps total

Skill Focus:  Push Jerk & Split
1X 5, 1 X3

WOD