Wednesday, February 22, 2012
Not Very
Warm up: 2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats
Skill/focus: Romanian dead lift
Not Very
Warm up: 2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats
Skill/focus: Romanian dead lift
Tuesday, February 21, 2012
Turkish Trot
Warm up: 2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#
Skill/focus: TGU
1 x 5, 1 x 3
2. 2. 1. 1
Workout:
Turkish Trot
Warm up: 2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#
Skill/focus: TGU
1 x 5, 1 x 3
2. 2. 1. 1
Workout:
Monday, February 20, 2012
It Doesn't Ladder
Warm up: 400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups
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
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)
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:
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
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
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
Knees Out Please
Warm up: 400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats