Wednesday, December 14, 2011
Find Your Limbit
Warm up: 400 m run, 2x: 10 jump squats, 10 close grip push ups
Skill/focus: TGU/Pistol
Workout:
Find Your Limbit
Warm up: 400 m run, 2x: 10 jump squats, 10 close grip push ups
Skill/focus: TGU/Pistol
Workout:
Tuesday, December 13, 2011
Tug A War
Warm up: 15 burpulls, 25 sit ups, 25 back extensions
Workout:
Weighted pull ups 3. 3. 3. 3
6 bo row 135#/95#
9 handstand burpees
Tug A War
Warm up: 15 burpulls, 25 sit ups, 25 back extensions
Workout:
Weighted pull ups 3. 3. 3. 3
6 bo row 135#/95#
9 handstand burpees
Monday, December 12, 2011
Dominate
Warm up: 400 m run, tmu of mb cleans and ball slams
Skill/focus: Clean Pull
1 x 5, 1 x 3
Workout:
Dominate
Warm up: 400 m run, tmu of mb cleans and ball slams
Skill/focus: Clean Pull
1 x 5, 1 x 3
Workout:
Saturday, December 10, 2011
White
Happy Birthday Bash to. . .
. . . Nat, Dave M, Pierce and Tracey
2 seated rope climbs
10 toes to bar
White
Happy Birthday Bash to. . .
. . . Nat, Dave M, Pierce and Tracey
2 seated rope climbs
10 toes to bar
Friday, December 9, 2011
Dis Grace
Warm up: 400 m run, 2 x 10: ring rows, push ups, sit ups, squats
Skill/focus: Push Jerk
Workout:
Push Jerk 3. 3. 1. 1
Wednesday, December 7, 2011
Pearl Harbor Day
Warm up: 800 m run, 2 x 15: wall balls, ring rows
Skill/focus: Sumo Deadlift
2 x 5
Workout:
SDL 3. 3. 1. 1
Pearl Harbor Day
Warm up: 800 m run, 2 x 15: wall balls, ring rows
Skill/focus: Sumo Deadlift
2 x 5
Workout:
SDL 3. 3. 1. 1
Tuesday, December 6, 2011
Squat Dog
Warm up: 15 pass thrus, Burgener 1 x 10 w/ pvc or light load
Skill/focus: Snatch
Workout:
squat snatch 95#/65#
Squat Dog
Warm up: 15 pass thrus, Burgener 1 x 10 w/ pvc or light load
Skill/focus: Snatch
Workout:
squat snatch 95#/65#
Monday, December 5, 2011
Temptress
Warm up: 2 x 10 push ups, 15 sit ups, 20 back extensions
Workout:
Bench press 12 x 2 @ 60% 1 rm
Temptress
Warm up: 2 x 10 push ups, 15 sit ups, 20 back extensions
Workout:
Bench press 12 x 2 @ 60% 1 rm
10 c2b pull ups
20 travelling push ups
Saturday, December 3, 2011
Mini Mudder30 burpees
200 m run
50 mountain climbers (25 ea leg)
200 m run
100 sit ups
400 m run
125 push ups
800 m run
150 squats
400 m run
Mini Mudder30 burpees
200 m run
50 mountain climbers (25 ea leg)
200 m run
100 sit ups
400 m run
125 push ups
800 m run
150 squats
400 m run