Wednesday, February 1, 2012

Nancy

Warm up:  400 m run, 15 pass thrus, 5 spiderman lunges (ea side), 30 s sq hold ea side w/ a twist, 10 pvc ohs

Skill/focus:  OHS

Tuesday, January 31, 2012

Get Back

Bent over row 6. 6. 6. 10. 10. 10

30 s hs hold, 30 s rest
10 dead hang pull ups
20 swings 55#/35#
30 alt knee tuck in plank (15 ea side)
5 RFT

Monday, January 30, 2012

Thurst or Bust

Warm up: 400 m run, 15 ring rows, 15 wall balls

Skill/focus: Thruster
1 x 5, 1 x 3

Workout:

Saturday, January 28, 2012
Cats on the Prowl
Teams of 6-8
40 m prowler push (hi/low)
amrap in 8 min
20 sledge slams (10 ea)
15 butterfly sit ups
100 m ball run 20#/14#
amrap in 8 min

Friday, January 27, 2012

Pushed to the Limit

Warm up:  3 min jumprope, 3 x 30 s hs hold

Skill/focus:  Press/Push Press
1 x 5, 1 x 3 shoulder press

Workout:

Thursday, January 26, 2012

Randy

Warm up: 2 x10 pass thrus, squats, 1 min sq hold
Mobility: wrist and shoulder
Skill/focus: Power Snatch
Burgener 1 x 10

Wednesday, January 25, 2012

Rocket Fuel

Warm up:  600 m run, 25 sit ups, 25 back extensions

Workout:
400 m run
30 ball slams 20#/14#
500 m row or 250 ft climb

Tuesday, January 24, 2012

Mama Bear
The Big 52 (which is actually 25 transposed:)

Warm up:  2 x 200 m run, 10 pass thrus, 10 push ups
                       2 x 1 min sq hold, 20 s btwn

Monday, January 23, 2012

Met Con Gone Bad

Warm up:  400 m run, 2 x 10 pass thurs, ring rows, push ups

Skill/focus:  TGU
2 x 3

Workout:
swings 55#/35#

Friday, January 20, 2012

Weekend Clean Up

Warm up:  400 m run, 10 mb dl, 10 mb dl shrugs, 10, mb squat cleans

Workout:
Clean cluster EMOM for 12 mins