Tuesday, December 20, 2011
S.I.U.P.
Warm up: 800 m run, 10 mb cleans, 10 ring rows, 10 swings 30#/20#
Skill/focus: Power Clean
build load
December 19, 2011
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side
Press 1 for 4
Warm up: 10 pass thrus, 10 arm circles ea way, 10 arm swings f/b, side to side
Saturday, December 17, 2011
Throwdown Series
"12 Days of Christmas"
1 Christmas power snatch 95#/65#
2 ring dips
3 burpees
4 pull ups
5 toes 2 bar
6 push ups
Throwdown Series
"12 Days of Christmas"
1 Christmas power snatch 95#/65#
2 ring dips
3 burpees
4 pull ups
5 toes 2 bar
6 push ups
Friday, December 16, 2011
Life is Just a Tire Flip
Warm up: 400 m run, 10 ring rows, 15 push ups, 20 squats
Workout:
emom until accumulate 300 du's
3 tire flips
Life is Just a Tire Flip
Warm up: 400 m run, 10 ring rows, 15 push ups, 20 squats
Workout:
emom until accumulate 300 du's
3 tire flips
Thursday, December 15, 2011
Strongman Squat
Warm up: 2 x 10: jump squats, swings 30#/20#, hollow rocks
mobility work
Skill/focus: Zercher squat
1 x 6, 1 x 4
Strongman Squat
Warm up: 2 x 10: jump squats, swings 30#/20#, hollow rocks
mobility work
Skill/focus: Zercher squat
1 x 6, 1 x 4
Wednesday, December 14, 2011
Find Your Limbit
Warm up: 400 m run, 2x: 10 jump squats, 10 close grip push ups
Skill/focus: TGU/Pistol
Workout:
Find Your Limbit
Warm up: 400 m run, 2x: 10 jump squats, 10 close grip push ups
Skill/focus: TGU/Pistol
Workout:
Tuesday, December 13, 2011
Tug A War
Warm up: 15 burpulls, 25 sit ups, 25 back extensions
Workout:
Weighted pull ups 3. 3. 3. 3
6 bo row 135#/95#
9 handstand burpees
Tug A War
Warm up: 15 burpulls, 25 sit ups, 25 back extensions
Workout:
Weighted pull ups 3. 3. 3. 3
6 bo row 135#/95#
9 handstand burpees
Monday, December 12, 2011
Dominate
Warm up: 400 m run, tmu of mb cleans and ball slams
Skill/focus: Clean Pull
1 x 5, 1 x 3
Workout:
Dominate
Warm up: 400 m run, tmu of mb cleans and ball slams
Skill/focus: Clean Pull
1 x 5, 1 x 3
Workout:
Saturday, December 10, 2011
White
Happy Birthday Bash to. . .
. . . Nat, Dave M, Pierce and Tracey
2 seated rope climbs
10 toes to bar
White
Happy Birthday Bash to. . .
. . . Nat, Dave M, Pierce and Tracey
2 seated rope climbs
10 toes to bar
Friday, December 9, 2011
Dis Grace
Warm up: 400 m run, 2 x 10: ring rows, push ups, sit ups, squats
Skill/focus: Push Jerk
Workout:
Push Jerk 3. 3. 1. 1