Schedule
pics / vids
February 08, 2010
February 04, 2010
workout:
400m run
15x pvc passthrough
15x pvc goodmorning
2 rounds
10m lunge forward
10m lunge backwards
10x clapping push up
then:
3 sets
2 min row: 20 sec on, 10 sec off +
2 min 5x burpee + 5x ball slam
2 min rest (passive)
2 min rest (active, med ball toss)
400m run
15x pvc passthrough
15x pvc goodmorning
2 rounds
10m lunge forward
10m lunge backwards
10x clapping push up
then:
3 sets
2 min row: 20 sec on, 10 sec off +
2 min 5x burpee + 5x ball slam
2 min rest (passive)
2 min rest (active, med ball toss)
February 03, 2010
KELLY
workout:
2x
samson strectch
10m hich kick
10m butt kick
10m high knee
then:
2 rounds
100m sprint
10x goblet squat
10x lateral burpee
then:
"kelly"
5 rft
400m run
30x box jump 24" / 20"
30x wall ball shot @ 10' target 20# / 14#
post time
2x
samson strectch
10m hich kick
10m butt kick
10m high knee
then:
2 rounds
100m sprint
10x goblet squat
10x lateral burpee
then:
"kelly"
5 rft
400m run
30x box jump 24" / 20"
30x wall ball shot @ 10' target 20# / 14#
post time
February 02, 2010
workout:
6 rounds
6x tgu (3 per arm)
20m bear crawl
then:
1000m row
then:
10 minute kb swing 53/35
full xtn with ears forward of arms
gentleman's rules: may rest as needed and set kb on floor
post time and reps
6 rounds
6x tgu (3 per arm)
20m bear crawl
then:
1000m row
then:
10 minute kb swing 53/35
full xtn with ears forward of arms
gentleman's rules: may rest as needed and set kb on floor
post time and reps
February 01, 2010
CINDY
workout:
400m run
5 minutes double unders
then:
skill/technique review:
pull-up
push-up
squat
then:
"cindy"
20 min amrap
5x pullup
10x pushup
15x squat
post rounds
400m run
5 minutes double unders
then:
skill/technique review:
pull-up
push-up
squat
then:
"cindy"
20 min amrap
5x pullup
10x pushup
15x squat
post rounds
Coach Cat
January 30, 2010
January 28, 2010
workout:
5 min row
3 rounds
5x dead hand--grips shoulder width apart, collar bone to bar, elbows behind midline
5x clapping pushups- 4 pt contact, explode up to full xtn, clap
5x sit up
then:
5 rft
100m farmer carry m: 50#, f: 35#
30m rope pull m: 70#, f: 45#
5x tire flip
10x pull up
post time
5 min row
3 rounds
5x dead hand--grips shoulder width apart, collar bone to bar, elbows behind midline
5x clapping pushups- 4 pt contact, explode up to full xtn, clap
5x sit up
then:
5 rft
100m farmer carry m: 50#, f: 35#
30m rope pull m: 70#, f: 45#
5x tire flip
10x pull up
post time
January 27, 2010
workout:
5 min row/ride
3 rounds
10x wall ball
10x ball slam
10x box jump
then:
for time
750m row
30x wall ball
25x kb swing 53/35
20x box jump
15x burpee
20x box jump
25x kb swing
30x ball slam
400m run
post time
5 min row/ride
3 rounds
10x wall ball
10x ball slam
10x box jump
then:
for time
750m row
30x wall ball
25x kb swing 53/35
20x box jump
15x burpee
20x box jump
25x kb swing
30x ball slam
400m run
post time
January 26, 2010
MADE A MAN OUTTA ME
workout:
5 min row/ride
3 rounds
5x pullup
10x burpee
10x situp
then:
10-1 renegade man-makers 25/15 +
1-10 knee to elbow
looks like 10-1, 9-2, 8-3...etc
then:
500m row for time
post times
5 min row/ride
3 rounds
5x pullup
10x burpee
10x situp
then:
10-1 renegade man-makers 25/15 +
1-10 knee to elbow
looks like 10-1, 9-2, 8-3...etc
then:
500m row for time
post times
January 25, 2010
STEVEN SEAGAL
workout:
5 min row/ride
3 rounds
15x squat
10x tuck jump
10x split jump
then:
front squat technique
then:
front squat
3-3-3-3-3
then:
21-15-9
front squat 135/85
ring dips
post load and time
5 min row/ride
3 rounds
15x squat
10x tuck jump
10x split jump
then:
front squat technique
then:
front squat
3-3-3-3-3
then:
21-15-9
front squat 135/85
ring dips
post load and time
