Friday, July 29, 2011
Don't Be a Jerk
Warm up: 3x 30 jumping jacks, 5 lunges ea leg, 5 wall balls, 5 split jumps ea leg
Skill/focus: Split Jerk
Workout:
Don't Be a Jerk
Warm up: 3x 30 jumping jacks, 5 lunges ea leg, 5 wall balls, 5 split jumps ea leg
Skill/focus: Split Jerk
Workout:
Thursday, July 28, 2011
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
Pull it High
Warm up: 400 m run, 2 rds Cindy
Skill/focus: Clean Pull
-build load, should exceed your 1 rm
Workout:
Wednesday, July 27, 2011
The Newlyweds
Warm up: 1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs
Skill/focus: Overhead Squat
2-3 sets to build load
The Newlyweds
Warm up: 1 min jumpint jacks, 1 x 10 of push ups, ring rows, pvc pass thurs, ohs
Skill/focus: Overhead Squat
2-3 sets to build load
Tuesday, July 26, 2011
Comancei
Warm up: 1 min row/1 min jumping jacks/200 m run:
3 x 5: burpulls, hspu
Skill: HSPU & modifacations
Workout:
Comancei
Warm up: 1 min row/1 min jumping jacks/200 m run:
3 x 5: burpulls, hspu
Skill: HSPU & modifacations
Workout:
Monday, July 25, 2011
Sumocide
Warm up: 250 m row, 3x: 5 pull ups, 10 squats, 15 back extensions
Skill/focus: Sumo Deadlift
2-3 sets to build load
Workout:
Sumocide
Warm up: 250 m row, 3x: 5 pull ups, 10 squats, 15 back extensions
Skill/focus: Sumo Deadlift
2-3 sets to build load
Workout:
Saturday, July 23, 2011
Kevin's Surprise
Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus
Jaguar 5k/10k
Kevin's Surprise
Warm up:
400m run w/ 10 squats @ 100m, 10 burpees @ 200m, 10ea mountain climbers@ 300m
2ea Samson and 10 pass thrus
Jaguar 5k/10k
Friday, July 22, 2011
Kryptonite
Warm up: 3 x: 5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks
Skill/focus: Shoulder Press
2-3 sets to build load
Workout:
Kryptonite
Warm up: 3 x: 5 hspu, 5 ea 1 arm swings 30#/20#, 30 jumping jacks
Skill/focus: Shoulder Press
2-3 sets to build load
Workout:
Thursday, July 22, 2011
666
Warm up: tmu sdhp 45#/30# / mb tri push ups
Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min
666
Warm up: tmu sdhp 45#/30# / mb tri push ups
Workout:
6 deadlifts 225#/155#
10 ring dips
AMRAP in 6 min
Rest 2 min
Wednesday, July 20, 2011
Breathalyzer
Breathalyzer
Warm up: 800 m run, 250 m row, 30 double unders (or 30 tuck jumps)