Wednesday, November 2, 2011
Tabata Tsunami
Warm up: 200 m run, 200 m backwards run, 50 m carioca, 50 m side shuffle
Workout:
run for max m
2 mins rest
double unders
Tabata Tsunami
Warm up: 200 m run, 200 m backwards run, 50 m carioca, 50 m side shuffle
Workout:
run for max m
2 mins rest
double unders
Primal Holiday Feast
Appetizer suggestions
Appetizer suggestions
- Bacon wrapped scallops
- Deviled eggs
- Crab stuffed mushrooms (sans breadcrumbs)
by Paula Jager CSCS as published in Natural Muscle magazine November 2011
Tuesday, November 1, 2011
Squat Dat Body
Warm up: 2 min jumprope, 15 pass thrus, 15 pvc ohs
Skill/focus: Back Squat
1 x 10, 1 x 5
Workout:
Squat Dat Body
Warm up: 2 min jumprope, 15 pass thrus, 15 pvc ohs
Skill/focus: Back Squat
1 x 10, 1 x 5
Workout:
Monday, October 31, 2011
Halloween Hero
Bradley
Warm up: 400 m run, 4 x: 5 swings ea arm 30#/20#, sprint 25 m and back
Workout:
Halloween Hero
Bradley
Warm up: 400 m run, 4 x: 5 swings ea arm 30#/20#, sprint 25 m and back
Workout:
Saturday, October 29, 2011
Halloween Horror I
Warm up: 400 m run tmu of burpees/ball slams
Workout:
Teams of 4-6
4 min AMRAP at each station
Halloween Horror I
Warm up: 400 m run tmu of burpees/ball slams
Workout:
Teams of 4-6
4 min AMRAP at each station
Friday, October 28, 2011
FEARday
Warm up: 200 m row, 10 swings 50#/30#, 10 push ups
Skill/focus: BO Row, DB Bench Press
1 x 8, 1 x 5
Workout:
FEARday
Warm up: 200 m row, 10 swings 50#/30#, 10 push ups
Skill/focus: BO Row, DB Bench Press
1 x 8, 1 x 5
Workout:
Thursday, October 27, 2011
Man Up
Warm up: 400 m oh run, 15 push ups, 15 box jumps
Workout:
w/ a partner (one works, one rests)
8 ea side mb crossover push ups/250 m row
Man Up
Warm up: 400 m oh run, 15 push ups, 15 box jumps
Workout:
w/ a partner (one works, one rests)
8 ea side mb crossover push ups/250 m row
Wednesday, October 26, 2011
The Bear Complex
Warm up: 2 rds of the bear complex w/ light weight
Workout:
1 power clean
1 front squat
1 push press
1 back squat
The Bear Complex
Warm up: 2 rds of the bear complex w/ light weight
Workout:
1 power clean
1 front squat
1 push press
1 back squat
Tuesday, October 25, 2011
Helen
Warm up: 600 m run, 15 burpulls
Workout:
Helen
400 m run
21 swings 50-55#/30-35#
12 pull ups
3 RFT
Rest 5 to 10 mins
Helen
Warm up: 600 m run, 15 burpulls
Workout:
Helen
400 m run
21 swings 50-55#/30-35#
12 pull ups
3 RFT
Rest 5 to 10 mins