Thursday, June 21, 2012
Front Squat
Warm up: 3 min jumprope, 2 x 10 squats, 10 push ups, 10 sit ups
Skill/focus: Front Squat
1 x 8, 1 x 5
Front Squat 5. 5. 5. 5. 5
Front Squat
Warm up: 3 min jumprope, 2 x 10 squats, 10 push ups, 10 sit ups
Skill/focus: Front Squat
1 x 8, 1 x 5
Front Squat 5. 5. 5. 5. 5
Wednesday, June 20, 2012
Warm Up: 3 Rounds
20 sec Dot Drills
20 sec Plank hold
20 sec Lunges
Skill Focus: pull ups
Warm Up: 3 Rounds
20 sec Dot Drills
20 sec Plank hold
20 sec Lunges
Skill Focus: pull ups
Monday, June 18, 2012
Warm Up: 2 log rolls -> 15m Carioca (left) -> 15m Frog Hops -> 15m Carioca (right) ->15m Roving plank
Skill Focus: Pull Ups
Warm Up: 2 log rolls -> 15m Carioca (left) -> 15m Frog Hops -> 15m Carioca (right) ->15m Roving plank
Skill Focus: Pull Ups
Wednesday, June 13, 2012
Warm Up: 3 Rounds of: 20 sec Bar Hang => 20 sec Push Ups => 20 sec Handstand kick up
Warm Up: 3 Rounds of: 20 sec Bar Hang => 20 sec Push Ups => 20 sec Handstand kick up
Monday, June 11, 2012
Warm Up: 3 x 2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier => 10 Push ups => 10 Squats
Warm Up: 3 x 2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier => 10 Push ups => 10 Squats
Wednesday, June 20, 2012
How Odd
Warm up: 250 m row, 10 ea 1 arm snatch 30#/20#, 10 sit ups, 10 push ups, 30 s squat hold
Skill/focus: Deadlift
How Odd
Warm up: 250 m row, 10 ea 1 arm snatch 30#/20#, 10 sit ups, 10 push ups, 30 s squat hold
Skill/focus: Deadlift
Tuesday, June 19, 2012
More Running
Warm up: 400 m run; 2 x 10: squats, pvc pass thrus, mb cleans and world's greatest stretch
Skill/focus: Handstand Progressions
More Running
Warm up: 400 m run; 2 x 10: squats, pvc pass thrus, mb cleans and world's greatest stretch
Skill/focus: Handstand Progressions
Monday, June 18, 2012
Hit the Ground Running
Warm up: 400 m run, 2 rds of Cindy, world's greatest stretch
WOD
1 mile run
100 squats, 50 push ups
800 m run
Hit the Ground Running
Warm up: 400 m run, 2 rds of Cindy, world's greatest stretch
WOD
1 mile run
100 squats, 50 push ups
800 m run
Saturday, June 16, 2012
Miracle Mile
Warm up: 400 m oh run 15#/10#; tabata of jacks, push ups and lunges
400 m sprint
25 swings 55#/35#
Miracle Mile
Warm up: 400 m oh run 15#/10#; tabata of jacks, push ups and lunges
400 m sprint
25 swings 55#/35#
Friday, June 15, 2012
Fast Snatches
Warm up: 400 m run, Burgener x 5 w/ pvc or light load
Skill/focus: Power Snatch
5-10 min to build to working weight
Wod
Fast Snatches
Warm up: 400 m run, Burgener x 5 w/ pvc or light load
Skill/focus: Power Snatch
5-10 min to build to working weight
Wod