Wednesday 4-22-15

General Warm up 400 m run 20 leg swings (each way) 20 pvc pass through (each way) 20 push ups  20 sit ups  5 slow and controlled pull ups  Deep squat hold  Workout (partner)  3 rounds for time  Alternating deadlift -50 reps  Alternating burpees -50 reps  Alternating sit ups – 50 reps  Alternating lunges – … Continue reading Wednesday 4-22-15

Friday workout 4-17-15

Warm up  3x 200 m run  30 second plank (weighted) Max Push Ups (hand release)  Workout  5 rounds for time  3 -Burpee Box Jumps  6- lateral lunge with medball (30/20/14) 9-  butterfly sit ups 12- double unders (under 30 seconds )  If you cannot complete double unders in 30 seconds you must run a 200m … Continue reading Friday workout 4-17-15

Wednesday 4-15 workout 

Warm up  Ladders 6 exercises 3x each  100 double unders  20 SLD (straight leg deadlift) –bar only  If you cannot perform double unders you must attempt 25 attempts before moving to singles.  Workout  20 minute EMOM (every minute on minute) 5 – Hang power snatch (even) (light)  7 – Hand release push ups (odd) Post … Continue reading Wednesday 4-15 workout