By Paula Jager CSCS as published in Natural Muscle magazine November 2012
Monday, November 12, 2012
Running With My Vets: Lumberjack 20
Warm up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups, 10 sit ups, 10 swings 35#/25#
Skill: Deadlift & OHS
Running With My Vets: Lumberjack 20
Warm up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups, 10 sit ups, 10 swings 35#/25#
Skill: Deadlift & OHS
Monday November 12, 2012
Lumberjack 20 CF Kids Jaguar Style!
Warm Up: 100m run, 10 push ups, 10 sit ups, 10 squats
Skill: Review swings, deadlifts, overhead squats
WOD:
Lumberjack 20 CF Kids Jaguar Style!
Warm Up: 100m run, 10 push ups, 10 sit ups, 10 squats
Skill: Review swings, deadlifts, overhead squats
WOD:
Saturday, November 10, 2012
SWINGING CHELSEA RUNS WILD (Compare to 9/22)
Warm Up: 800m run, 10 swings, 10wall balls
WOD
EMOM for 20 minutes
5 swings 53#/35#
10 push ups
SWINGING CHELSEA RUNS WILD (Compare to 9/22)
Warm Up: 800m run, 10 swings, 10wall balls
WOD
EMOM for 20 minutes
5 swings 53#/35#
10 push ups
Friday, November 9, 2012
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
MAIN SITE 12/10/22
Warm Up: 200 m run, 200 m shuttle run, Burgener as a group
Skill Focus: Snatch
Warm up to working weight w/both movements
Thursday, November 8, 2012
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
FEAR OF HEIGHTS
Warm Up: 250 m row, 10 pvc deadlifts, 10 pvc sdhp, 10 pvc cleans
(w/squat)
Skill Focus: Power Clean
Wednesday, November 7, 2012
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
CHALLENGE STRENGTH WOD #2
(Compare to 9/29)
Warm Up: 400m run, 2 rds Cindy
Skill Focus: Get into groups of 3 ish
5 min for squat warm up
Wednesday, November 7, 2012
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!
Warm Up: Follow the leader run.
Skill Focus: Review Squats
WOD
How many rounds can you do in 10 minutes?
Run 50m
10 squats
GAME !!
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