Friday, August 12, 2011
Berlin Wall
Warm up: 500 m row
Skill/focus: pvc Good Mornings
Workout:
Good Mornings (1 x 10, 1 x 5)
Berlin Wall
Warm up: 500 m row
Skill/focus: pvc Good Mornings
Workout:
Good Mornings (1 x 10, 1 x 5)
Thursday, August 11, 2011
4 x 800
Warm up: 400 m run, running drills
Workout:
4 x 800 m
3 min rest between
Post fastest/slowest times for score
4 x 800
Warm up: 400 m run, running drills
Workout:
4 x 800 m
3 min rest between
Post fastest/slowest times for score
Wednesday, August 10, 2011
Diane Impresses
Warm up: 2 min jumprope, 3x 10 sdhp 45#/30#, 15 back extensions
Workout:
Shoulder press 5 x 3 (1 x 8, 1 x 5 warm ups)
Diane
Diane Impresses
Warm up: 2 min jumprope, 3x 10 sdhp 45#/30#, 15 back extensions
Workout:
Shoulder press 5 x 3 (1 x 8, 1 x 5 warm ups)
Diane
Tuesday, August 9, 2011
Man Up
Warm up: 400 m run, 3 x 5 pull ups, 5 burpees, 10 ball slams
Skill/focus: Tuck Jump
Workout:
5 c2b pull ups
Man Up
Warm up: 400 m run, 3 x 5 pull ups, 5 burpees, 10 ball slams
Skill/focus: Tuck Jump
Workout:
5 c2b pull ups
Monday, August 8, 2011
Mudder Up
Warm up: 500 m row
3 x: 10 wall balls, 10 push ups, 15 sit ups
Skill/focus: BO row
group practice w/ pvc
Workout:
Mudder Up
Warm up: 500 m row
3 x: 10 wall balls, 10 push ups, 15 sit ups
Skill/focus: BO row
group practice w/ pvc
Workout:
Friday, August 5, 2011
Pumped
Bench press x 6-8
toes to rings x 10
4 sets
2 min btwn
10 ring dips
1 pullup
9 ring dips
2 pull ups
. . . and so on down to
Pumped
Bench press x 6-8
toes to rings x 10
4 sets
2 min btwn
10 ring dips
1 pullup
9 ring dips
2 pull ups
. . . and so on down to
Thursday, August 4, 2011
Clean it Up!
Warm up: 500 m row, 3 x 5 of mb squat cleans, kte, ball slams
Skill/focus: Power Clean
Workout:
Clean it Up!
Warm up: 500 m row, 3 x 5 of mb squat cleans, kte, ball slams
Skill/focus: Power Clean
Workout:
Wednesday, August 3, 2011
Panting Partners
Warm up: 100 m run, 40 jumping jacks, 100 m run, 20 push ups, 100 m run, 15 squats, 100 m run
Skill/focus: Double Under
Panting Partners
Warm up: 100 m run, 40 jumping jacks, 100 m run, 20 push ups, 100 m run, 15 squats, 100 m run
Skill/focus: Double Under
by Paula Jager CSCS as published in Natural Muscle magazine August 2011