Thursday, April 12, 2012

Dice Roll

Warm up:  200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)

Tuesday, April 10, 2012

Snatch, Jump, Run

Warm up:  400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)

Skill/focus:  Snatch & Hang Snatch

Athlete of the Month April 2012: Nicky W.

Monday, April 9, 2012

Frontline

Warm up:   3 min jumprope, 15 wall balls, 15 swings 30#/20#

Skill/focus:  Front Squat
1 x 8, 1 x 5, 1 x 3

Workout:

Saturday, April 7, 2012

Easter Egg Hunt

In groups of 3, no more than 2 people working at a time:

Teams complete reps however they feel works best:
100 air squats

April 6, 2012

BenchBunny

Skill/focus:  Bench Press
1 x 8, 1 x 5, 1 x 3

Workout:
Bench Press 5. 5. 5. -10% 1 x max reps

3 rds
4 min on, 90 s off

Thursday, April 5, 2012

Sumo Sumo

Warm up:  2x:  200 m run, 10 ball shrugs, 10 walking lunges ea leg; 2 x 30 s squat hold w/ chest up

Skill/focus:  Sumo Deadlift
1 x 8, 1 x 5

byPaula Jager CSCS as published in Natural Muscle magazine April 2012

Wednesday, April 4, 2012

Core Breathing

Warm up:  400 m run, foam rolling/world's greatest stretch

Workout:
800 m run
30 hollow rocks
30 supermans