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

January 19, 2011

M.Y.A.

Warm up:  400 m run, 3 x 30 s hs holds 20 s rest btwn
                       2 x 25 m high knees/bounds, 2 x 50 m build ups

Wednesday, January 18, 2012

Dead Max

Warm up:  2 x 10 push ups, ring rows, squats, box jumps, swings 30#/20#

Skill/focus:  Deadlift

Workout:
Deadlift

Tuesday, January 17, 2012

Running Tabata

Warm up:  2 x:  200 m run, 10 lunges (total), 8 sit ups, 6 push ups
Mobility:  1 min squat hold, 30 s ea straddle hold w/twist

Workout:

Monday, January 16, 2012

Filthy Fifty

50 box jumps 24"
50 jumping pull ups
50 swings 35#/25#
50 walking lunges, 50 steps
50 kte
50 push press 45#/30#
50 back extensions