Wednesday, January 18, 2012

Dead Max

Warm up:  2 x 10 push ups, ring rows, squats, box jumps, swings 30#/20#

Skill/focus:  Deadlift

Workout:
Deadlift

Tuesday, January 17, 2012

Running Tabata

Warm up:  2 x:  200 m run, 10 lunges (total), 8 sit ups, 6 push ups
Mobility:  1 min squat hold, 30 s ea straddle hold w/twist

Workout:

Monday, January 16, 2012

Filthy Fifty

50 box jumps 24"
50 jumping pull ups
50 swings 35#/25#
50 walking lunges, 50 steps
50 kte
50 push press 45#/30#
50 back extensions

Saturday, January 14, 2012

CFT II

Clean 3 x 1 (from the ground--power or squat)
Bench 3 x 1
OHS 3 x 1

1 x 400 m
Post total and fastest 400 for score

Friday, January 13, 2012

Squat Cindy Squat

Warm up:  400 m run, 10 pvc pass throughs, 10 pvc ohs, 10 lateral lunges, 1 min squat hold

Skill/focus:  Back Squat
2 x 5, 1 x 3

Thursday, January 12, 2012

Press 5 RM

Warm up:  500 m row, 10 "big" arm circles ea way, 30 s hs hold, 30 s rest, 30 s hs hold

Mobility:  shoulder--arm roll w/ foam roller

Wednesday, January 11, 2012

Let's Get High

Warm up: 3 mins jumprope, 10 lunges w/ twist, 5 ea spiderman lunges, 10 kossack lunges

Skill/focus: Box Jump
2 x 5, 1 x 3

Tuesday, January 10, 2012

Clappers

Warm up:  400 m run, as a group 10 mb deadlifts, 10 mb dl shrugs, 10 mb cleans

Skill/focus:  Power Clean
2 x 5, 1 x 3

Workout:

 Monday, January 9, 2012

The Silver Prince

Warm up:  500 m row, 2 x 5 1 arm swings 25#/15#, T stab push ups

Skill/focus:  Bench Press
2 x 5, 1 x 3