Friday, March 25, 2011
CF Games Open 11.1
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Snatch
Take 2-3 sets to build your load
Workout:
CF Games Open 11.1
Warm up: Burgener 2 x 5 w/ a light load
Skill/focus: Power Snatch
Take 2-3 sets to build your load
Workout:
Thursday, March 24, 2011
UP & UP
Warm up: 4 x 5 of
-5 pass thrus, 5 push ups, 5 snatches ea arm 30#/20#
Skill/focus:
Take 2-3 sets to build your load
UP & UP
Warm up: 4 x 5 of
-5 pass thrus, 5 push ups, 5 snatches ea arm 30#/20#
Skill/focus:
Take 2-3 sets to build your load
Wednesday, March 23, 2011
Breathe Hard
Warm up: 400 m run, 30 du's, 10 burpees, 10 split jumps
Workout:
In 5 min run 600 m and complete as many double unders as you can
Breathe Hard
Warm up: 400 m run, 30 du's, 10 burpees, 10 split jumps
Workout:
In 5 min run 600 m and complete as many double unders as you can
Tuesday, March 22, 2011
Sumocide
Warm up: tmu of lateral reaching lunges / swings 353/25#
Skill/focus: Sumo Deadlift
take 2-3 sets to build your load
Workout:
Sumocide
Warm up: tmu of lateral reaching lunges / swings 353/25#
Skill/focus: Sumo Deadlift
take 2-3 sets to build your load
Workout:
Monday, March 21, 2011
Gunners and Bunners
Warm up: 3 x 5 of
-pull ups, squats, push ups, lunges (ea leg)
Skill/focus: Handstand Holds
Gunners and Bunners
Warm up: 3 x 5 of
-pull ups, squats, push ups, lunges (ea leg)
Skill/focus: Handstand Holds
Saturda, March 19, 2011
Jaguar Spring Trials
Warm up: Tabata "Mish Mash" for 8 mins
-jumping jacks, walkout push ups, squats (hold in bottom), swing 30-35#/20-25#
Workout:
Jaguar Spring Trials
Warm up: Tabata "Mish Mash" for 8 mins
-jumping jacks, walkout push ups, squats (hold in bottom), swing 30-35#/20-25#
Workout:
Friday, March 18, 2011
Bring On the Beast
Warm up: 400 m run
-5 hspu, 10 pvc ohs, 5 burpees, 10 pull ups
Skill/focus: OHS
Take 2-3 sets of build your load
Bring On the Beast
Warm up: 400 m run
-5 hspu, 10 pvc ohs, 5 burpees, 10 pull ups
Skill/focus: OHS
Take 2-3 sets of build your load
Thursday, March 17, 2011
Deadlift 1 RM
Warm up:
4 x 5: squats, pull ups, push ups, sit ups, back extensions
Skill/focus: Deadlift
Take 2-3 sets to build your load
Deadlift 1 RM
Warm up:
4 x 5: squats, pull ups, push ups, sit ups, back extensions
Skill/focus: Deadlift
Take 2-3 sets to build your load