Friday, May 11, 2012
Easy As 1, 2, 3
Warm up: 400 m run; 2 x 10 squats, 10 db hang cleans 20#/15#, 30 s handstand hold
Skill/focus: Clean Pulls w/ shrug
1 x 5, 2 x 3
Easy As 1, 2, 3
Warm up: 400 m run; 2 x 10 squats, 10 db hang cleans 20#/15#, 30 s handstand hold
Skill/focus: Clean Pulls w/ shrug
1 x 5, 2 x 3
Thursday, May 10, 2012
Amp It Up
Warm up: 500 m row, 10 squats, 10 burpees, 10 ball slams, 10 mb push ups
Skill/focus: Push Ups
a couple of sets working on technique
Amp It Up
Warm up: 500 m row, 10 squats, 10 burpees, 10 ball slams, 10 mb push ups
Skill/focus: Push Ups
a couple of sets working on technique
Wednesday, May 9, 2012
Bootylicious
Warm up: 400 m run, 2x: 10 pvc sdhp, 10 a arm snatch 20#/15#, 20 alt lunges, World's Greatest Stretch
Skill/focus: Kipping Pull Ups
Bootylicious
Warm up: 400 m run, 2x: 10 pvc sdhp, 10 a arm snatch 20#/15#, 20 alt lunges, World's Greatest Stretch
Skill/focus: Kipping Pull Ups
Tuesday, May 8, 2012
Split Jerks
Warm up: 3 min jumprope, 10 pvc pass thrus, 10 pvc ohs, 1 rd cindy
Skill/focus: Split Jerk
1 x 5, 2 x 3
Workout:
Split Jerks
Warm up: 3 min jumprope, 10 pvc pass thrus, 10 pvc ohs, 1 rd cindy
Skill/focus: Split Jerk
1 x 5, 2 x 3
Workout:
Monday, May 7, 2012
Dynamo
Warm up: 400 m run, 2 x: 10 push ups, 10 hollow rocks, 5 pull ups
Skill/focus: Dynamic Effort Bench
Dynamo
Warm up: 400 m run, 2 x: 10 push ups, 10 hollow rocks, 5 pull ups
Skill/focus: Dynamic Effort Bench
Saturday, May 5, 2012
Hidalgo
Happy May Birthdays to. . .
Tarri K, Aaron M, Lindsay A, Cynthia L, Lauren B, Natasha G, and Wes C
Hidalgo
Happy May Birthdays to. . .
Tarri K, Aaron M, Lindsay A, Cynthia L, Lauren B, Natasha G, and Wes C
Friday, May 4, 2012
Gunfight Gone Bad
Warm up: 2x 250 m row, 10 t stab push ups, 10 rev lunges
Skill: Pistol Practice
Gunfight Gone Bad
Warm up: 2x 250 m row, 10 t stab push ups, 10 rev lunges
Skill: Pistol Practice
Wednesday, May 2, 2012
Month of May skill is push up
Warm up:
Tabata mash up push ups and squats
Skill work:
Month of May skill is push up
Warm up:
Tabata mash up push ups and squats
Skill work:
Monday, April 30, 2012
Warm up:
3 Rounds
2 Forward rolls -> 15m Line hop -> 15m Crab walk -> 5 Knees to elbows
Skill work:
Plank Games
Warm up:
3 Rounds
2 Forward rolls -> 15m Line hop -> 15m Crab walk -> 5 Knees to elbows
Skill work:
Plank Games
Thursday, May 3, 2012
Holy Oly
Warm up: 500 m row, 10 pvc pass thrus, 10 pvc ohs, 1 min squat hold
Skill/focus: Burgener warm up and skill transfer work
Workout:
Holy Oly
Warm up: 500 m row, 10 pvc pass thrus, 10 pvc ohs, 1 min squat hold
Skill/focus: Burgener warm up and skill transfer work
Workout: