09 Jan 2013

Warm Up:
3 rounds of 10 Tuck Jumps/3 Burpees
10 Leg swings (hip opener) each leg (front and back swing, side to side swing)
3 x 5 Pistols (each leg)
Shoulder mobility (dowels/bands)
3 x 5 Reverse (slow descent) pull ups

Two rounds for time:
100 Double Unders
30 Ring Rows
30 Power Cleans (50%)
30 Toes to Bar
30 Front Squat (Same bar as power cleans)

8 Jan 2013

Warm up:
3 Rounds Burpee Box Jumps
Burgener Warm Up

Clean & Jerk Skill work    
               
Pull Up Ladder
Every min on the min for 14 min's (+1 each round, go till fail)  

Then immediately after 3 rounds of 18 KB Swings/10 Push Press

7 Jan 2013

Warm Up:
Tabata Row

Skill Work:
Squat
Take some time to perfect your squat, focus on the points of performance:
~Chest Up
~Shins vertical, butt back and down
~Lumbar Curve
~Weight in heels
~Depth below parallel
~Knees track over feet

Do 3 sets of 10 deep, slow wall squats trying to get your toes as close to the wall as possible.

Workout:
Skipping Circuit
100 singles
100 knees up
100 singles
100 bunny hop (forward/back)
100 Skier (side to side)
100 singles
100 fast skips
100 singles
50 Left Foot
50 Right Foot
50 Double Unders

5 Jan 2013

Warm Up:
Run 400m
25 Box Jumps
10 TTB
25 Tuck Jumps
10 Hanging Wipers

Shoulder Mobility

Bergener Warm Up elements:
10 Down and Up (speed through the middle)
10 Elbows high and outside
10 Muscle cleans (fast elbows)
10 Dowel Cleans full movement

Workout:

10, 9, 8....1
Hang Power Cleans (or medball cleans)
Chest to bar pullups
Barbell Burpees

4 Jan 2013

Warm Up:
25 Dowel Thrusters
10 Turkish Get Ups - No weights
25 Hollow Rocks
10 Burpee Pull Ups
25 Double Unders

Skill Work:
3 times max effort L-Sit hold (Top of rings/bars, not a hanging L sit)

Workout:
50 Air Squats
40 Sit Ups
30 Weighted Calf Raises
20 Hollow Rocks
10 Push Ups
20 Hollow Rocks
30 Weighted Calf Raises
40 Sit Ups
50 Air Squats

For time.

3 Jan 2013

Warm Up:
25 Tuck Jumps
25 Double Unders
25 Knees Up skip step
25 Double Unders
25 Froggers (Floor Thrusters)

Skill work:
Split Jerks 5x3

Workout:
10 Press
15 Box Jumps
20 Double Unders
10 Push Press
15 Box Jumps
20 Double Unders
10 Push Jerks
15 Box Jumps
20 Double Unders

01/2/13

Happy New Year!

Warm up:
20 shuttle runs
2 lengths there and back walking lunges
Shoulder mobility
Dowel hang cleans

Strength:  5 lengths there and back overhead barbell walk, gradual increase in weight each length(start with bar)

Workout:
Row 500 m
Then two rounds:
12 Hang cleans (60%)
8 Ring push ups
4 pullups

Finish with 500 m row