Wednesday, May 2, 2012
Midweek AMRAP
Warm up: 400 m run, 2 x 5 push ups, pull ups, squats, squat jumps
Workout:
100 m run
10 burpees
AMRAP in 6 min
rest 3 min
Midweek AMRAP
Warm up: 400 m run, 2 x 5 push ups, pull ups, squats, squat jumps
Workout:
100 m run
10 burpees
AMRAP in 6 min
rest 3 min
Tuesday, May 1, 2012
Max Press
Warm up: 3 min jumprope, 10 pvc pass thrus, 1 rd Cindy
Mobility: archer stretch w/ forward bend
Skill/focus: Shoulder Press
Max Press
Warm up: 3 min jumprope, 10 pvc pass thrus, 1 rd Cindy
Mobility: archer stretch w/ forward bend
Skill/focus: Shoulder Press
Monday, April 30, 2012
Aaron
Warm up: 400 m run, 10 spiderman lunges, 10 push ups, 10 mb squat cleans
Skill/focus: Squat Clean
1 x 5, 1 x 3
Workout:
Aaron
Warm up: 400 m run, 10 spiderman lunges, 10 push ups, 10 mb squat cleans
Skill/focus: Squat Clean
1 x 5, 1 x 3
Workout:
Friday, April 27, 2012
Good Corema
Warm up: 500 m row, 10 push ups, 10 sit ups, 10 burpees
Skill/focus: Double Unders
5-10 min
Workout:
Good Corema
Warm up: 500 m row, 10 push ups, 10 sit ups, 10 burpees
Skill/focus: Double Unders
5-10 min
Workout:
Thursday, April 26, 2012
Paleo Sandwich
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#
Skill/focus: Butterfly, Kipping pull ups
Workout:
Paleo Sandwich
Warm up: 400 m run, 10 pvc pass thrus, 10 pvc push jerks, 10 db cleans 20#/15#
Skill/focus: Butterfly, Kipping pull ups
Workout:
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Tuesday, April 24, 2012
Tampa's Del
Warm up: 2 x 200 m run, Cindy 10 ball slams
Skill/focus: Hand Stand and HSPU work
5-10 mins on progressions
Workout:
Tampa's Del
Warm up: 2 x 200 m run, Cindy 10 ball slams
Skill/focus: Hand Stand and HSPU work
5-10 mins on progressions
Workout:
Monday, April 23, 2012
Broken Snatch
Warm up: 400 m run; 2 x 10: pvc pass thrus, pvc good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Snatch grip deadlift
Broken Snatch
Warm up: 400 m run; 2 x 10: pvc pass thrus, pvc good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Snatch grip deadlift