Wednesday, November 30, 2011
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps
Tuesday, Saturday November 29, 2011
Vested Interest
Warm up: 2 x: 200 m run, 10 pull ups, 10 dips, 15 sit ups
Workout:
w/ vest for rx+
10 rope climbs
20 ring dips
Vested Interest
Warm up: 2 x: 200 m run, 10 pull ups, 10 dips, 15 sit ups
Workout:
w/ vest for rx+
10 rope climbs
20 ring dips
Monday, November 28, 2011
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
Saturday, November 26, 2011
Barbara Against the Clock
Against a 3 min running clock complete as many rounds and reps as possible of:
20 pull ups
30 push ups
40 sit ups
50 squats
Barbara Against the Clock
Against a 3 min running clock complete as many rounds and reps as possible of:
20 pull ups
30 push ups
40 sit ups
50 squats
Friday, November 25, 2011
Work it Off!
20 swings 50-55#/30-35#
30 goblet lunges (total)
400 m run
AMRAP in 25 mins
Post total rds for score
Work it Off!
20 swings 50-55#/30-35#
30 goblet lunges (total)
400 m run
AMRAP in 25 mins
Post total rds for score
Wednesday, November 23, 2011
Suicide Shaina
Warm up: 400 m run, 2x 10 mb cleans, 50 m sprint
Workout:
10. 9. 8. . . 1
thrusters 115#/75#
Suicide Shaina
Warm up: 400 m run, 2x 10 mb cleans, 50 m sprint
Workout:
10. 9. 8. . . 1
thrusters 115#/75#
Tuesday, November 22, 2011
PullForce
Warm up: 250 m row, 2 rds of Cindy
Workout:
Weighted pull up 4. 3. 2. 1
rest 60 s
L sit x 30 s
rest 90 sec
PullForce
Warm up: 250 m row, 2 rds of Cindy
Workout:
Weighted pull up 4. 3. 2. 1
rest 60 s
L sit x 30 s
rest 90 sec
Monday, November 21, 2011
Shove It
Warm up: 20 burpee ball slams
Skill/focus: Push Press
1-2 warm up sets
Workout:
Push press
2 x 5 @ 60%
Shove It
Warm up: 20 burpee ball slams
Skill/focus: Push Press
1-2 warm up sets
Workout:
Push press
2 x 5 @ 60%
Saturday, November 19, 2011
Ball & Chain
Teams of 4-6
8 tire flips
8 tire jumps
AMRAP in 6 min
rest 3 min
8 wall balls
8 burpees
AMRAP in 6 min
Ball & Chain
Teams of 4-6
8 tire flips
8 tire jumps
AMRAP in 6 min
rest 3 min
8 wall balls
8 burpees
AMRAP in 6 min