Friday, June 14, 2013

DEATH WISH

Warm up: w/ a light bar -- 2 times thru of 10 sdhp, 10 good mornings, 15 sit ups, 15 back ext, 5 burpees; 20 tot straddle alt toe touches, 10 forward bend to flat back

Thursday, June 13, 2013

TRIPLE CROWN

Warm up: row 300 m; 2 x -- hs holds x 20 s, 8 mb squat cleans, 8 mb oh press

Skill Focus: Part 1—15 min gymnastics practice (anything bodyweight)

 Wednesday, June 12, 2013

DOUBLE POWER

Warm up: 1 min jumprope, 1 min double unders (attempts), 2 x 10 swings, 10 strt leg toe touches, 10 kb squats; frt rack/wrist mob

Tuesday, June 11, 2013

STRICT STRENGTH

Warm up: 3 x 5 pull ups, 8 push ups, 10 jump squats (pause at bottom and explode); 2 min hs work, 2 min shldr mob

Skill Focus:  Shoulder Press

Monday, June 10, 2013 

FRONT ROW

Warm up: 300 m row, est sh & hip mob; 2 x 10 squats, 10 push ups, 10 back ext

Skill Focus: Front Squat
Warm up and build to . . .

Saturday, June 8, 2013

My Partner is Nutts

2 rounds with partner. . .

One works/one rests of:
10 hspu
15 dead lift #250/185
25 box jumps #30/24
50 pull ups
100 wall balls #20/14

Friday, June 7, 2013

FREAKIN’ FRIDAY

Warm up: 400 m row; 10 pvc pass thrus, 10 pvc front squats, 10 mb push ups, 10 mb cleans, 10 wall balls, 10 jumps squats; mobility

Thursday, June 6, 2013

GO!!

Warm up:   300 m row; ham/glute mob; 10 lunges, 8 inchworm push ups, 10 plank walk ups, 10 T stab push ups

WOD
Partner Sprints 6 x 200 m @1:1

Wednesday, June 5, 2013

JUMPIN’ JAG SNATCH

Warm up: 200 m run; sh mob; 10 jumping jacks/seal jacks/fling jacks, 10 pvc pass thrus, 10 windmills ea, 10 jump squat, 10 str8 legged toe touches, 10 back ext

Tuesday, June 4, 2013

PULL & PUSH

Warm up: 2x 5 burpees, 20 mtn clmbrs, 200 m run; then 2 x 30 s hs hold and pass thrus as needed

Skill Focus:  Strict Pull Ups