Wednesday, April 16, 2014

Thursday April 17, 2014

Partner Relay Running
4x800 (2 each)
8x400 (4 each)
12x200 (6 each)

Take turns alternating runs until all distances are met. 

Tuesday, April 15, 2014

Wednesday April 16, 2014

Warm-up
3rds,
30 Seconds of Jumping jacks
30 Seconds of Mountain climbers
30 Seconds rest

Movement prep and demo

Conditioning
800 meter run
75 BFSU
50 American kettle-bell swing (53/35)
25 Box jump (24/20)
500 meter run
25 Box jump (24/20)
50 American kettle-bell swing (53/35)
75 BFSU
800 meter run

Finisher
Max timed isometric holds
V-hold
Plank hold (elbows)

Monday, April 14, 2014

Tuesday April 15, 2014

Warm-up
500 run

Joint mobility

Conditioning
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Compare with Friday January 31, 2014

Scores

Sunday, April 13, 2014

Monday April 14, 2014


Warm-up
400 meter run

then immediately

2 rounds in place (Reps are total)
10 Squat
5 push-ups
10 alternating reverse lunge
5 push-ups

Mobility for Pistols

Gymnastics
8-12 Pistols EMOM x 10

Conditoning
21-18-15-12-9-6-3
DB Thrusters (35/20)
Burpees
Sit-ups

Thursday, April 10, 2014

Friday April 11, 2014

5 Minute AMRAP 
Strict chin-ups

Rest 2 minutes

5 Minute AMRAP
Push-ups


Rest as needed

For time:
200m DB and KB Farmer carry
40 
Kettle-bell swings (53/35)
40 1 arm DB Push press (50/30)
40 Sit-ups
200m DB and KB Farmer carry
30 Kettle-bell swings

30 1 arm DB Push press
30 Sit-ups
200m DB and KB Farmer carry
20 Kettle-bell swings

20 1 arm DB Push press
20 Sit-ups

400m UNLOADED Run




Thursday April 10, 2014

Perform with a partner alternating for time:
4x5 Wall walks
4x10 Reverse burpees
4x15 Burpees
4x20 Russian twists
4x25 Partner plank jumpovers (hold elbow plank while other partner jumps over)
4x500 run (row if available)
Each partner performs 4 sets of each movement

Tuesday, April 8, 2014

Wednesday April 9, 2014

Warm-up
Parallette Push-ups, 3 max sets, rest 2 minutes after each set
-Sets should range from as little as 10 reps to as high as 25 reps.
Parallette Dips, 3x10, rest 2 minutes after each set
-Use appropriate scaling to achieve desired reps. 

Skill work
Hang power clean + Front squat (45/35)
-For those that demonstrate sound technique allow them to add some weight and perhaps advance the movement into a Hang squat clean.
-For people with mobility issues have them use dumbbells or PVC as needed.

Conditioning
15 Minute AMRAP
5 Pull-up
7 Push-ups
9 Wall-balls (20/14)

Cool down
Practice T2B
For those that have a grasp on movement have them perform 25 reps for time.