9 Feb 2013

Warm Up:
Tabata Skipping

Holbrook 

Pull Ups!

Each Round For Time:
Ten rounds of:
115 pound Thruster, 5 reps (modified weight is 95/65)
10 Pull-ups
100 meter Sprint (5 runs t & b, do not have to touch the floor, wall touch is sufficient)
Rest 1 minute

8 Feb 2013

Warm Up:
Mitch's Warm Up

Skill Work:
Kipping Tricep Dips ( I heart Doug!)

Row, row, row your goat

Workout:
1000m Row

Cashout:
Tabata Air Squats

7 Feb 2013

Warm Up:
10 Shuttle Runs

3 x 10 Deep Wall Squats

3 x 10 Froggers 

Hip Mobility

Mitch cleaning house

Workout:
5 Rounds:
12 Deadlift (50%)
12 Barbell Burpees
8 Power Cleans (70%)
8 TTB

6 Feb 2013

Warm Up:
Tabata Row
Tire Flips
Shoulder & Hip Mobility

Sherisse rocking the barbell turkish get ups

Workout:
12 Min AMRAP
4 HSPU
6 Front Squat (135/95)
8 Box Jumps (24/20)

Cashout:
Tabata Sit Ups
Tabata TGU's (no weight)

5 Feb 2013

Warm Up:
3 minutes skipping
5 Parallette L sits/10 Box Jumps/15 sit ups/20 air squats
3 minutes skipping
10 parallette L sits/15 Box Jumps/20 sit ups/25 air squats
3 minutes skipping

shoulder and hip mobility
Bergener warm up

10 reps jump to feet (squat position) from sitting knees
10 reps same with dowel to overhead snatch position

Workout:
5 Rounds:
5 Snatch Balance (75%)
10 Squat Clean (60%)
15 Tuck Jumps

4 Feb 2013

Warm up:
10 shuttle runs 
Then 3 rounds of 10's of situps, wall squats, push ups, wall ball
10 shuttle runs to finish


Complete five rounds of:On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.  This workout is about QUALITY, not speed. It is not timed.
See the demo here

This workout will be staggered, so be prepared to work a goat.  

2 Feb 2013

Is that a ghost, or is it madi box jumping like a boss?

Who is feeling chipper this morning?

Warm Up:
Tabata Row
3 x 5 Ring Rows
3 x 5 Wall Squats

Workout:
10 KB Swings (35/50)
15 OH Walking Lunges with Barbell
20 Dumbbell Cleans (30/50)
25 Shuttle Runs (lengths)
30 Push Ups
35 Tricep Dips
40 Box Jumps