Tuesday, October 25, 2011

Helen

Warm up:  600 m run, 15 burpulls

Workout:
Helen
400 m run
21 swings 50-55#/30-35#
12 pull ups
3 RFT
Rest 5 to 10 mins

Monday, October 24, 2011

Man Down

Warm up:  400 m row, 2 x:  5 db snatches 30#/20#, 10 swings, 5 mb triceps push ups

Workout:
Weighted pull ups 5. 5. 3. 3

Saturday, October 22, 2011

25 in 25

Warm up:  200 m run, 200 m backwards run, 2 rds of 10 walkout push ups and 10 swings 50#/30#

Finish as many exercises as you can in 25 minutes. . .

Friday, October 21, 2011

Hard Boiled Legs

Warm up:  4 x 5 of pvc pass thrus, ohs, lat lunges(ea), mtn climbers

Workout:
Back Squat 3. 2. 1. 1

bw back squat

Thursday, October 20, 2011

Grrrrr!

Warm up:  3 mins of jumprope (singles or doubles), 2 mins of hs skill work

Workout:
Tabata press @ 60% 1 rm
for max reps
rest 3 mins

Wednesday, October 19, 2011

Tornado

Warm up:  400 m run, 10 wipers per side, 5 tgu per side

Workout:
1000 m run
100 wipers (50 per side)
1000 m row

Tuesday, October 18, 2011

ALL OUT

Warm up:  600 m run, running/mobility drills

Workout:
1, 400 m run for max effort (compare to 8/31)
rest 5 min

21. 15. 9 of:

Monday, October 17, 2011

Dead in 4

Warm up:  250 m row, 2 rds of 10-
-1 arm swings (ea) 25#/15
-push ups
-back ext

Tabata deadlift @ 60% of 1 rm
rest 3 mins

Busy Day Chicken Salad

Saturday, October 15, 2011

Post WOB Team Challenge

Warm up:  1 min of each-
-jumping jacks, sit ups, squats, push ups, swings

Workout:
Teams of 4-6

Event #1 Row Ho Ho