Thursday, June 30, 2011
ClusterFruck
Warm up: tmu of jumpropes / burpees
-1 rd of 5 w/ light load
Workout:
10. 9. 8. 7. . . 1 of
Clean + thruster = back squat + thruster
ClusterFruck
Warm up: tmu of jumpropes / burpees
-1 rd of 5 w/ light load
Workout:
10. 9. 8. 7. . . 1 of
Clean + thruster = back squat + thruster
Wednesday, June 29, 2011
4 x 4
Warm up: 400 m run, 3 rds of cindy
Workout:
Teams of 3 or 4
row 400 m
run 400 m
4 RFT
4 x 4
Warm up: 400 m run, 3 rds of cindy
Workout:
Teams of 3 or 4
row 400 m
run 400 m
4 RFT
Tuesday, June 28, 2011
JumpStart
Warm up: 400 m ball run, 3 x 10 of
-ball push ups, ball slams, ball box jumps
Workout:
EMOM for 5 min
JumpStart
Warm up: 400 m ball run, 3 x 10 of
-ball push ups, ball slams, ball box jumps
Workout:
EMOM for 5 min
Monday, June 27, 2011
Pull Out
Warm up: tmu of jumprope/pvc high pulls
Skill/focus: High Pull
2-3 sets to build load
Workout:
High Pull 5. 5. 5
Pull Out
Warm up: tmu of jumprope/pvc high pulls
Skill/focus: High Pull
2-3 sets to build load
Workout:
High Pull 5. 5. 5
Saturday, June 25, 2011
Rain or Shine
Warm up: 1 min jumprope, 3o s of squats/push ups/sit ups/lunges/back ext, 1 min jumprope
Homemade Cold Breakfast Cereal (Grain Free)
By guest blogger Sarah Pope
By guest blogger Sarah Pope
Friday, June 24, 2011
Clean & Jerk 1 RM
Warm up: 400 m run, Burgener 2 x 5 w/ light load
Workout:
Take about 15 min to find a clean & jerk 1 rm
and then. . .
Clean & Jerk 1 RM
Warm up: 400 m run, Burgener 2 x 5 w/ light load
Workout:
Take about 15 min to find a clean & jerk 1 rm
and then. . .
Thursday, June 23, 2011
Pull Your Weight
Warm up: tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)
Workout:
Weighted pull ups x 1*
Pull Your Weight
Warm up: tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)
Workout:
Weighted pull ups x 1*
Wednesday, June 22, 2011
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Tuesday, June 22, 2011
Mainsite 6/9
Warm up: 400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats
Skill/focus: Shoulder Press
2 sets to build load
Mainsite 6/9
Warm up: 400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats
Skill/focus: Shoulder Press
2 sets to build load