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2/7/11

L Sits

4 x 15 seconds

Hang Squat Snatches

Snatch Skill Work Warm Up

2-2-2-2-2

Band Shoulder Pass Throughs 10

Lunge hip flexor stretch 30: R/L

The Transfer Effect

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2/6/12

Strength

Back Squat sets of 5

Ring Rows sets of 5

Foam Roll Quads

 

 

Conditioning

3 Rounds

10 Stone Shoulders

15 burpees

200 m Run

Ageless

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2/5/12

Skill Work

Cleans 5 sets of 5 of the Bar

Conditioning

25 Hand Release Push Ups

25 Good Mornings

Run 800 m

25 Good Mornings

25 Hand Release Push Ups

 

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2/4/12

Row 1000 m

Rest 5 min

AMRAP in 8 min

5 HSPU

10 Pull Ups

15 Air Squats

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2/3/12

Strength

Push Press 3 sets of 15

Chin Ups 3 sets of 5 to 7

Shoulder Wall Slides

Conditioning

Death By 10 m and Air Squats

Minute 1 Sprint 10 m + 2 Air Squats

Minute 2 Sprint 2x 10 m + 4 Air Squats

Minute 3 Sprint 3x 10 m + 6 Air Squats

etc

Roll to Hip Bridge

Training Your Goats

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2/2/12

Strength

Light Snatch Pulls 5 x3

L Sits 10 to 15 Seconds

Foam Roll Quads

Conditioning

4 Rounds

50m Farmer Carry R

50 m Waiters Walk R

50 m Farmer Carry L

50 m Waiters Walk L

12 Burpees

Dialing It In

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2/1/12

Conditioning

3 Rounds

20 Box Jumps

10 KB/DB Rows R/L

Run 200 m

10 Box Jumps

5 KB/DB Rows R/L

Run 200 m

Rest 2:00

**** No Step Ups scale to stacked plates if necessary

Roll To Hip Bridge

If The Shoe Fits

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1/31/12

Strength

Front Squats 3 Sets of 10

Ring Dips       3 Sets of 5

Rack Stretch :45

Conditioning

 AMRAP in 8 minutes

8 Two Arm Heavy Russian Swings

8 T2B

Moving Beyond Muscle

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1/30/12

Strength

Hang Power Snatch 15 x 1

Single Leg Hip Bridge 5 R/L

Roll to Elbow

Conditioning

100 Double Unders

Row 500 m

100 Double Unders

Smoother Rowing

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1/29/12

Skill

L- Sits accumulate 1:00

AMRAP in 10 Min

400 m Run

Max Ring Push Ups

5 min Rest

AMRAP in 10 min

Run 400 m

Max Ring Rows

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