Friday, December 30, 2011

Warm up:  500 m row, 15 squats, 10 push ups, 5 pull ups, 10 squat jumps

500 m row
3 RFT
3 min between
Post slowest 500 for score

Squat maintenance
50% 1 rm x 20

Thursday, December 29, 2011

Walk in the Park

Warm up:  Burgener 1 x 10 w/ pvc or light load

Skill/focus:  Power Snatch & Snatch

Workout:

Wednesday, December 28, 2011

JTWarm up:  400 m run, 50 m oh db carry 20#/10#, 10 push ups on db, 50 m oh db carry

Skill/focus:  TGU

Workout:
TGU 1. 1. 1 (r & l)

Tuesday, December 27, 2011

Back & Forth

Warm up:  500 m row, 2 rds Cindy

Skill/focus:  SDHP

Workout:
20 burpees
10 sdhp 95#/65#
rest 2 min

Saturday, December 24, 2011

Kevin's Surprise!

A very Merry Christmas to all!

Warm up:  400 m run, 15 x 2 sit ups. push ups, jump squats

Workout:

by Paula Jager CSCS as published in Natural Muscle magazine December 2012

Thursday, December 22, 2011

Death Brush

Warm up:  500 m row, 3 x 5 of dips, squats, pull ups

Skill/focus:  spend 10 mins building your clean/dl load

Workout:

Wednesday, December 21, 2011

Explode!

Warm up:  400 m run, 10 squats, 10 ea lateral lunges, 10 mtn climbers, 10 jump squats

Skill/focus:  Box Jump
2-3 sets of 2-5 to build load