Tuesday, November 22, 2011
PullForce
Warm up: 250 m row, 2 rds of Cindy
Workout:
Weighted pull up 4. 3. 2. 1
rest 60 s
L sit x 30 s
rest 90 sec
PullForce
Warm up: 250 m row, 2 rds of Cindy
Workout:
Weighted pull up 4. 3. 2. 1
rest 60 s
L sit x 30 s
rest 90 sec
Monday, November 21, 2011
Shove It
Warm up: 20 burpee ball slams
Skill/focus: Push Press
1-2 warm up sets
Workout:
Push press
2 x 5 @ 60%
Shove It
Warm up: 20 burpee ball slams
Skill/focus: Push Press
1-2 warm up sets
Workout:
Push press
2 x 5 @ 60%
Saturday, November 19, 2011
Ball & Chain
Teams of 4-6
8 tire flips
8 tire jumps
AMRAP in 6 min
rest 3 min
8 wall balls
8 burpees
AMRAP in 6 min
Ball & Chain
Teams of 4-6
8 tire flips
8 tire jumps
AMRAP in 6 min
rest 3 min
8 wall balls
8 burpees
AMRAP in 6 min
Friday, November 18, 2011
Down & Dirty
Warm up: 400 m run, 5 pull ups, 10 push ups, 15 jump squats, 20 alt lunges (10 ea)
Workout:
AMRAP in 5 mins
3 burpees
Down & Dirty
Warm up: 400 m run, 5 pull ups, 10 push ups, 15 jump squats, 20 alt lunges (10 ea)
Workout:
AMRAP in 5 mins
3 burpees
Thursday, November 17, 2011
Drop it and Squat
Warm up: 3 x 5 of burpees, swings 30/20#, lateral lunges (5 ea)
3 x 30 s squat hold, Samson stretch
Skill/focus: Back Squat
2 x 5
Drop it and Squat
Warm up: 3 x 5 of burpees, swings 30/20#, lateral lunges (5 ea)
3 x 30 s squat hold, Samson stretch
Skill/focus: Back Squat
2 x 5
Wednesday, November 16, 2011
Fat Annie
Warm up: 3 mins jumprope, 30 back extensions
Workout:
100. 80. 60. 40. 20
double unders
sit ups
for time
Fat Annie
Warm up: 3 mins jumprope, 30 back extensions
Workout:
100. 80. 60. 40. 20
double unders
sit ups
for time
Tuesday, November 15, 2011
Jack & Jill
Warm up: 400 m run, tmu mb cleans/plank holds
Skill/focus: Power Clean
Jack & Jill
Warm up: 400 m run, tmu mb cleans/plank holds
Skill/focus: Power Clean
Monday, November 14, 2011
Phil's Snatch
Warm up: Burgener 1 x 10 w/ pvc or light load
Skill: OHS & Snatch
Workout:
OHS 3. 3. 3. 3. 3
Phil's Snatch
Warm up: Burgener 1 x 10 w/ pvc or light load
Skill: OHS & Snatch
Workout:
OHS 3. 3. 3. 3. 3
Saturday, November 12, 2011
31 Heroes
(you really didn't think we'd forget Veteran's Day, did you)?
8 thrusters 155#/105#
6/4 rope climbs
11 box jumps 30"/24"
31 Heroes
(you really didn't think we'd forget Veteran's Day, did you)?
8 thrusters 155#/105#
6/4 rope climbs
11 box jumps 30"/24"