Friday, September 23, 2011

Running for the Weekend

Warm up:  400 m run, 2 rds of 15 sit ups, 15 back ext

Workout:
run 1 mile
50 hollow rocks
50 supermans
run 800 m

Thursday, September 22, 2011

Squatting Fran

Warm up:  3 rds of 5 burpees, 5 pull ups, 5 mtn climbers

Skill/focus:  Back Squat
-1 x 8, 1 x 5, 1 x 3

Workout:

Wednesday, September 21, 2011

Back at It

Warm up:  400 m run; 2 rds Cindy

Skill/focus:  BO Row
1 x 10, 1 x 5

Workout:

Tuesday, September 20, 2011

Hard to Breathe

Warm up:  600 m run, running drills

Skill/focus:  OHS

Workout:
4 x 200 m w/ 90 s btwn
rest 3 min

Monday, September 19, 2011

It's Gonna Hurt

Warm up:  tmu of swings 35-40#/25-30#/plank holds

Skill/focus:  Sumo Deadlift
1 x 10, 1 x 5 to build load

Workout:

Saturday, September 17, 2011

Fight Gone Bad 6

wall balls 20#/14# ball, 10 ft/9ft target (for reps)
sdhp 75#/55# (for reps)
box jump 20" (for reps)
push press 75#/55# (for reps)

Athlete of the Month September 2011: Robbie H.

Thursday, September 15, 2011

AFAP

Warm up:  600 m run, 3 x 5 divebomber push ups, 5 1 arm swings 30/20#, 5 t2b

Workout:
w/ a partner (one goes, one rests)
5 hspu

Wednesday, September 14, 2011

Deadlift 3 RM

Warm up:  500 m row; 2 rds of 10 squats, 15 sit ups, 15 back ext

Sjill/focus:  Deadlift
-1 x 10, 1 x 5 to build load

Workout