Tuesday, April 22, 2014

Wednesday April 23, 2014

Warm-up
5 max sets of Push-ups, rest 2 minutes after each set

rest

Skill work
Overhead squat
5x5reps or until form breaks down and fatigue sets in.
Use PVC or barbell to perform each set. With each rep athlete must hold the bottom of the squat for 3 seconds prior to standing up. 

rest

Conditioning
5 rounds, rest 1 minute after each round
20 Jumping jack squat thrusts
15 UB DB push press (35/20)
10 Jumping split lunges

Monday, April 21, 2014

Tuesday April 22, 2014

5 max sets Strict Pull-ups (prone grip), rest 2 minutes after each set

rest

Box jump
1-1-1-1-1
Pair up in groups of 3/ box and work up to a max height box jump in 5 attempts. Stack plates on top of box to achieve any height in between or above a standard 20, 24, and 30' height.


rest

Partner Conditioning
10 rds each
5 Boxjump (24/20)
10 Wall-ball (20/14)
100 meter run
Take turns with a partner completing rounds in full prior to switching off.

Optional Supplement
3x10 DB row/ arm (as heavy as reps dictate)

Sunday, April 20, 2014

Monday April 21, 2014

Warm-up
500 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

Conditioning
EMOM x 10 minutes Perform
5 Burpees/ 5 Kettle-bell swings(53/35)

rest 5 minutes

For time:
25 UB Goblet Squats
400 meter run

Thursday, April 17, 2014

Friday April 18, 2014

Warm-up
10 Rounds
1 Strict pull-up
2 Push-up
3 Squat

Conditioning

For time:
50 wall Balls (20/14)
50 Box jumps
50 Kettlebell Goblet squats (53/35)
50 Pull-ups
50 Thrusters (35/20)
50 Sit-ups
50 Air squats

At the top of every minute including the first minute stop what you are doing and perform 5 Burpees.

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