Monday, February 20, 2012

It Doesn't Ladder

Warm up:  400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups

Workout:
10 dh pull ups
50 sit ups
20 hspu
40 hollow rocks

Saturday, February 18, 2012

It's a RAP!

Warm up:  400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#

Workout:
20 du's (sub 20 tuck jumps)
10 hspu
250 row

Friday, February 17, 2012

Twisted Sister

Warm up:  400 m run, 2 rds of Cindy, 15 pvc pass thrus

Workout:
Tabatas (2 min ea)
-b2b squats (bottom to bottm-rest at the bottom)

Thursday, February 16, 2012

Spealler

Warm up:  250 m row, 2 x 10 mb cleans, wall balls

Skill/focus:  Barbell Complex
1-2 rds with pvc/light load

Workout:

Wednesday, February 15, 2012

Shawty

Warm up:  2 min jumprope, 2 rds cindy

Skill/focus:  Deadlift
1 x 5, 1 x 3

Workout:
deadlift

Tuesday, February 14, 2012

Who Do You Love?

Warm up:  2 x 10 pass thrus, sdhp, tuck jumps, pull-ups, 200 m run

Workout:
Not Massacre 1

Monday, February 13, 2012

Knees Out Please

Warm up:  400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats

Saturday, February 12, 2012

Get Er' Done

Warm up:  400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg and 5 db push ups.

Friday, February 10, 2012

Split Jerk 1 RM

Warm up:  250 m row, 15 pvc pass thrus, 10 walking lunges w/ twist ea side, 2 x 30 s hs hold

Skill/focus:  Split Jerk
1 x 5, 1 x 3, 1 x 2