Tuesday, August 30, 2011
Heavy Bench Day
Warm up: 200 m row, 5 clapping push ups, 10 swings 30#/20#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Heavy Bench Day
Warm up: 200 m row, 5 clapping push ups, 10 swings 30#/20#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Monday, August 29, 2011
Manslaughter
Warm up: 400 m run; tmu of hs holds / jumprope
Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT
Manslaughter
Warm up: 400 m run; tmu of hs holds / jumprope
Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT
Saturday, August 27, 2011
Max Out
Warm up: 800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps
Workout:
Teams of 4-5
4 min max effort @ ea station
Max Out
Warm up: 800 m run, 20 push ups, 25 m walking lunges, 10 pull ups, 15 squat jumps
Workout:
Teams of 4-5
4 min max effort @ ea station
Friday, August 26, 2011
HAAM
Warm up: 400 m run, 10 pull ups, 15 push ups, 25 squats
Skill/focus: Back Squat
-1 x 10, 1 x 5
Workout:
w/ a partner
HAAM
Warm up: 400 m run, 10 pull ups, 15 push ups, 25 squats
Skill/focus: Back Squat
-1 x 10, 1 x 5
Workout:
w/ a partner
Thursday, August 25, 2011
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Warm up: 3 min jumprope, 3x
-5 ea 1 arm swings, 1 arm snatches 30#/20#
Skill/focus: BO Row
1 x 10, 1 x 5
Workout:
Wednesday, August 24, 2011
Partner Push
Warm up: 2 x 200 m run, 5 pull ups, 10 push ups
Workout:
w/ a partner
AMRAP of
5 hspu
5 dips
5 ring rows
Partner Push
Warm up: 2 x 200 m run, 5 pull ups, 10 push ups
Workout:
w/ a partner
AMRAP of
5 hspu
5 dips
5 ring rows
Tuesday, August 23, 2011
Front Wheels
Warm up: 400 run, 25 wall balls
Skill/focus: Front Squat
1 x 10, 1 x 5
Workout:
Front squat 3. 3. 2. 1
Front Wheels
Warm up: 400 run, 25 wall balls
Skill/focus: Front Squat
1 x 10, 1 x 5
Workout:
Front squat 3. 3. 2. 1
Monday, August 22, 2011
Tarzan
Warm up: 2 x 200 m row, 10 swings 30#/20#, 5 burpees
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
Workout:
Tarzan
Warm up: 2 x 200 m row, 10 swings 30#/20#, 5 burpees
Skill/focus: Sumo Deadlift
1 x 10, 1 x 5
Workout:
Saturday, August 20, 2011
Blackjack Dealer Rules
Warm up: tabata style of jumping jacks, walkout push ups, swings, lunges
Workout:
Blackjack Dealer Rules
Warm up: tabata style of jumping jacks, walkout push ups, swings, lunges
Workout: