Wednesday, September 28, 2011
Boxy
Warm up: 400 m run, 10 push ups, 20 squats, 25 sit ups
Skill/focus: Box Squat
Workout:
Box squat 8 x 3 @ 60-70% 1rm
Boxy
Warm up: 400 m run, 10 push ups, 20 squats, 25 sit ups
Skill/focus: Box Squat
Workout:
Box squat 8 x 3 @ 60-70% 1rm
Tuesday, September 27, 2011
Fallen Warrior
Warm up: tmu of mb front squats, ball slams, split jumps 6 min
Skill/focus: Split Jerk
2 x 5, 1 x 3, 1 x 2
Workout:
Fallen Warrior
Warm up: tmu of mb front squats, ball slams, split jumps 6 min
Skill/focus: Split Jerk
2 x 5, 1 x 3, 1 x 2
Workout:
Monday, September 26, 2011
Double Your Snatch
Warm up: 3 min jumprope, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Workout:
5 power snatch 95#/65#
20 double unders
Double Your Snatch
Warm up: 3 min jumprope, Burgener 1 x 10 w/ pvc or 1 x 5 w/ light load
Workout:
5 power snatch 95#/65#
20 double unders
Saturday, September 24, 2011
The Jaguar Roars
Warm up: 400 m run, agility drills
Workout:
Teams of 4
2 go, 2 rest constant rotation
4, 8 min AMRAP's w/ 2 min betwn
Friday, September 23, 2011
Running for the Weekend
Warm up: 400 m run, 2 rds of 15 sit ups, 15 back ext
Workout:
run 1 mile
50 hollow rocks
50 supermans
run 800 m
Running for the Weekend
Warm up: 400 m run, 2 rds of 15 sit ups, 15 back ext
Workout:
run 1 mile
50 hollow rocks
50 supermans
run 800 m
Thursday, September 22, 2011
Squatting Fran
Warm up: 3 rds of 5 burpees, 5 pull ups, 5 mtn climbers
Skill/focus: Back Squat
-1 x 8, 1 x 5, 1 x 3
Workout:
Squatting Fran
Warm up: 3 rds of 5 burpees, 5 pull ups, 5 mtn climbers
Skill/focus: Back Squat
-1 x 8, 1 x 5, 1 x 3
Workout:
Wednesday, September 21, 2011
Back at It
Warm up: 400 m run; 2 rds Cindy
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Back at It
Warm up: 400 m run; 2 rds Cindy
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Tuesday, September 20, 2011
Hard to Breathe
Warm up: 600 m run, running drills
Skill/focus: OHS
Workout:
4 x 200 m w/ 90 s btwn
rest 3 min
Hard to Breathe
Warm up: 600 m run, running drills
Skill/focus: OHS
Workout:
4 x 200 m w/ 90 s btwn
rest 3 min
Monday, September 19, 2011
It's Gonna Hurt
Warm up: tmu of swings 35-40#/25-30#/plank holds
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5 to build load
Workout:
It's Gonna Hurt
Warm up: tmu of swings 35-40#/25-30#/plank holds
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5 to build load
Workout: