
Wednesday, June 19, 2013
PARTNERS
Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est
PARTNERS
Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est
Tuesday, June 18, 2013
SMOKIN’BROADS
Warm up: run 300 m; 2 x -- 5 burpees, 10 split jumps, 10 ring rows; hip mobility
Skill Focus: Back Squat
SMOKIN’BROADS
Warm up: run 300 m; 2 x -- 5 burpees, 10 split jumps, 10 ring rows; hip mobility
Skill Focus: Back Squat
Monday, June 17, 2013
Who's Your Daddy?
-- a very happy Father's Day to all the CF Jag Dads!
Warm up: 250 m row; shoulder mobility; 2 x thrus 20 s hs hold, 8 swings, 8 push ups, 8 jump squats
Who's Your Daddy?
-- a very happy Father's Day to all the CF Jag Dads!
Warm up: 250 m row; shoulder mobility; 2 x thrus 20 s hs hold, 8 swings, 8 push ups, 8 jump squats
Saturday, June 15, 2013
WEEKEND AMRAP
4 min amrap
600 m run then max reps push ups
3min rest
4min amrap
10 Box Jumps (24/20), 10 pull ups
3min rest
4min amrap
WEEKEND AMRAP
4 min amrap
600 m run then max reps push ups
3min rest
4min amrap
10 Box Jumps (24/20), 10 pull ups
3min rest
4min amrap
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
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)
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
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
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 . . .
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 . . .