April 30, 2015

4-30-15

 Dynamic warm up

Skill handstands and handstand walks

MetCon: 21 - 15 - 9

               Deadlifts 

               Box Jumps

               HSPU

April 28, 2015

4-28-15

Dynamic Warm Up

Strength: V: Deadlift 1 RM
               JV: Deadlift 3 RM

MetCon: For Time
               400m Run
               2 Rnds
               15 T2B
               15 Push Ups
               15 Air Squat
               400m Run

April 25, 2015

4-25-15

Warm up dodge ball

Metcon: 4 rnds

              1 min air squats

              1 min burpees

              1 min pull ups

              1 min lunges w/ DB in hands

              1 min rest

April 23, 2015

4-23-15

Dynamic Warm Up

Strength: Push Press 5 x 5

MetCon: 4 x 400 Runs Start ever 3:30

April 21, 2015

4-21-15

Dynamic Warm Up

Skill: Double Unders

MetCon: 20 Min Alt EMOM
                1. 25 Double Unders
                2. 5 Front Squats (65%)
                3. 10 Pull Ups
                4. 15 Sit Ups

April 18, 2015

4-18-15

You guys think you are good on the agility ladder?

Speed!!

Warm Up: Dynamic with Agility Ladder

Strength: Hang Power Snatch

MetCon: 21-15-9

              Box jumps

              Deadlifts

              Ring dips

April 16, 2015

4-16-15

Dynamic Warm Up

Skill: Rope Climbs

MetCon: 10 Min AMRAP
                Max Reps Front Squats
                1 Rope Climb
                Max Reps Push Ups
                1 Rope Climb
                At go athlete does front squats till failure and then does a rope climb
                After rope climb athlete does push ups till failure then does a rope climb
                After 2nd rope climb athlete goes back to front squats till failure and continues to alternate

April 11, 2015

4-11-15

Dynamic warm up

Strength: push jerk

               V: 5x5

               JV: 5x3

Metcon: 1 mile run

April 9, 2015

4-9-15

Warm Up: Dynamic Warm Up

Strength: Squat Clean
                V: 1 RM
                JV: 5 x 2

MetCon: 10 Min AMRAP
               5 Pull Ups
               10 Push Ups
               15 Air Squats