Don’t forget, Paleo challenge wrap-up at 11:30am at CFLW. Potluck will start at 1:00pm. Warm-up: 200m Run Group: 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Leg Swings 10x Forward/Back Leg Swings 10x Side/Side Mt. Climber Stretch Pigeon Stretch Workout: 1600m Run 8:00min Rest 800m Run 4:00min...Read More
Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through Group: Hang Squat Snatch Drills Strength: 1) Hang Squat Snatch 2-2-2-2-2-2-2-2 2) OHS 3-3-3-3-3 then one set of 8+ Notes: Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set....Read More
Warm-up: Indoor Run. If nice then outside! Mobility: Banded Chest Stretch Posterior Chain Floss Strength: 1) Bench Press, 3-3-3-3-3 then one set of 8+ 2) Dead Lifts, 3-3-3-3-3 then one set of 12+ 20-25min time limit Compare to 1.30.13 Notes: Increase weight as you go up, work up to a heavy 3 rep. The...Read More
Warm-up: 100ft Lunge w/stretch 100ft Lunge, fast 200ft Broad Jump, 6′(4′) Workout 1: 2K Row Last time done: 11.16.12 Workout 2: Teams of 2-3 3 Rounds of: 1:00min Max Reps Ball Slams :30sec Rest 1:00min Max Reps Box Jumps, any style, hips open at top :30sec Rest 1:00min Max Rep Burpee :30sec Rest Score will...Read More
Warm-up: Indoor Run Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Strength: 1) Hang Squat Clean 2-2-2-2-2-2-2-2 2) Shoulder Press 3-3-3-3-3 then one set of 8+ Notes: Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set. Conditioning: AMRAP...Read More
Warm-up: Coaches Choice Conditioning: 30 Hand Stand Push-ups 40 Pull-ups 50 Kettle Bell Swings, 24kg(16kg) 60 Sit-ups 70 Burpees Inversion Last Done: 7.11.12Read More
Warm-up: 200ft Broad Jumps, 6′(4′) 2×5 Wall Squat 2×10 Deck Sqaut Group: Snatch Drills Strength: 1) Power Snatch 3-3-3-3-3, go to a heavy 3 rep, all 3 reps must be unbroken 2) Back Squat 10-10-10-10+, 45%-60% If needed warm-up 3×3 on the power clean and 1×10 on front squat. 10+ on last set of front...Read More
Warm-up: Indoor Run Mobility: Foam Roll Team workouts Workout #1 5 Rounds :45/:15 E1: Wall Ball, 20#(14#) E2: Weighted Step-ups, 20″ w/slam ball or kettle bell Score will be total reps complete for the team of 2. 1=1 on step-ups Rest 5 minutes Workout #2 As many rounds as possible in 10min of E1: 10...Read More
Warm-up: 200ft of Lunges 1st 100ft w/stretches 2nd 100ft as fast as possible Strength: 1a) Dead Lift 10-10-10-10 @ 45%-65%, this should be light and viewed as a warm-up for conditioning. 1b) Ring Row 10-10-10-10 Conditioning: 3 Rounds 30 Pull-ups, any style 30 Dead Lifts, 155#(105#) 30 Box Jumps, 24″(20″)Read More
