Thursday, April 19, 2012

Spring Cleaning

Warm up:  2x:  200 m run, 10 jump squats, 10 pvc good mornings, 10 ball shrugs; 3 x 30 s handstand holds

Skill/focus:  Barski Cleans

Wednesday, April 18, 2012

To the Maxx

Warm up:  250 m row, 250 m backwards run, 10 push ups, 10 ring rows, 10 squats

Workout:
2 min row for max meters
2 min rest

Tuesday, April 17, 2012

Sprint This!

Warm up:  400 m run, 2 x 25 m ea high knees/butt kicks, 1 a 50 m carioca switching halfway, 2 x 25 m bounding/25 m stride out, 2 x 50 m acceleration build ups

Monday, April 16, 2012

For the Love of Squat

Warm up:  10 lunges ea, 10 mtn clmbrs ea leg, 10 ring rows, 2 rds world's greatest stretch

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

Saturday, April 14, 2012
Happy Birthday Bash to. . .
Lisa G, Andrew P, Jimmy C and Jenn C

Caterwail

Teams of 3-4

5 min max effort at each of the stations

-40 m prowler pushes

Friday, April 13, 2012

Splitsville

Warm up:  400 m run, 10 mtn climbers ea leg, 10 bw split squats ea leg

Skill/focus:  Split Squat
1 x 5, 1 x 3

Workout:

Thursday, April 12, 2012

Dice Roll

Warm up:  200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)

Tuesday, April 10, 2012

Snatch, Jump, Run

Warm up:  400 m run, Burgener x 5 w/ light load 45#/30# (adj as needed)

Skill/focus:  Snatch & Hang Snatch

Athlete of the Month April 2012: Nicky W.