8.3.12

Coaches surprise!

Expect tires, walls, ropes, sleds and more!

8.2.12

3 minutes general mobility

Holding a 45/25 pound plate, do 5 sets of 10 squats starting every 2 minutes. During the rest period between sets, perform a max effort set of STRICT push ups.

Rest

Row 1,000 meters
100 overhead walking lunges 45/25
Run 1,000 meters
100 overhead walking lunges 45/25

8.1.12

Run 1,000 meters at a moderate pace then:

5 minutes general mobility (swings, circles, etc)


In 5 minutes, complete as many STRICT pull ups or ring rows as possible. NO BANDS.
Rest 1 minute
In 4 minutes, complete as many STRICT push ups as possible.
Rest 1 minute
In 3 minutes complete as many chest to thigh sit ups as possible.
Rest 1 minute
In 2 minutes complete as many burpees as possible.
Rest 1 minute
Run 500 meters for time

7.31.12

Run 500 meters, then:
5 rounds for warm up
5 perfect push ups
10 perfect squats
(coach counts each rep)


Run 300 meters with a medicine ball 20/12

100 Russian twists (1 count)

Run 300 meters with a medicine ball
50 burpees
Run 300 meters with a medicine ball

100 Russian twists

Run 300 meters with a medicine ball

7.30.12

1 minute jumping jacks

1 minute push ups

1 minute in place lunges

1 minute plank knees to elbows

1 minute toe touch sit ups

2 minutes static squat hold

3 minutes of dumbbell swing technique (two handed hammer hold)

5 rounds for time of:

20 dumbbell squats 50/35

20 dumbbell swings

Rest

500 meter row time trial

Tuesday the 30th of August, 2011

4x500m row with full recovery between efforts

then

Courtesy of Ross Training

5 rounds NFT

5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies