Monday, April 30, 2012
Warm up:
3 Rounds
2 Forward rolls -> 15m Line hop -> 15m Crab walk -> 5 Knees to elbows
Skill work:
Plank Games
Warm up:
3 Rounds
2 Forward rolls -> 15m Line hop -> 15m Crab walk -> 5 Knees to elbows
Skill work:
Plank Games
Thursday, May 3, 2012
Holy Oly
Warm up: 500 m row, 10 pvc pass thrus, 10 pvc ohs, 1 min squat hold
Skill/focus: Burgener warm up and skill transfer work
Workout:
Holy Oly
Warm up: 500 m row, 10 pvc pass thrus, 10 pvc ohs, 1 min squat hold
Skill/focus: Burgener warm up and skill transfer work
Workout:
Wednesday, May 2, 2012
Midweek AMRAP
Warm up: 400 m run, 2 x 5 push ups, pull ups, squats, squat jumps
Workout:
100 m run
10 burpees
AMRAP in 6 min
rest 3 min
Midweek AMRAP
Warm up: 400 m run, 2 x 5 push ups, pull ups, squats, squat jumps
Workout:
100 m run
10 burpees
AMRAP in 6 min
rest 3 min
Tuesday, May 1, 2012
Max Press
Warm up: 3 min jumprope, 10 pvc pass thrus, 1 rd Cindy
Mobility: archer stretch w/ forward bend
Skill/focus: Shoulder Press
Max Press
Warm up: 3 min jumprope, 10 pvc pass thrus, 1 rd Cindy
Mobility: archer stretch w/ forward bend
Skill/focus: Shoulder Press
Monday, April 30, 2012
Aaron
Warm up: 400 m run, 10 spiderman lunges, 10 push ups, 10 mb squat cleans
Skill/focus: Squat Clean
1 x 5, 1 x 3
Workout:
Aaron
Warm up: 400 m run, 10 spiderman lunges, 10 push ups, 10 mb squat cleans
Skill/focus: Squat Clean
1 x 5, 1 x 3
Workout:
Friday, April 27, 2012
Good Corema
Warm up: 500 m row, 10 push ups, 10 sit ups, 10 burpees
Skill/focus: Double Unders
5-10 min
Workout:
Good Corema
Warm up: 500 m row, 10 push ups, 10 sit ups, 10 burpees
Skill/focus: Double Unders
5-10 min
Workout:
Thursday, April 26, 2012
Paleo Sandwich
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#
Skill/focus: Butterfly, Kipping pull ups
Workout:
Paleo Sandwich
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#
Skill/focus: Butterfly, Kipping pull ups
Workout:
Click on the picutre below to see the kids' daily wods & events !!!