Wednesday 12/7/11

Wednesday 12/7/11

Warmup SAQ Drills Hurdle Over Unders – strict Speed Ladder Power Skips Bounding to one leg balance Single leg bounding 10 Kettlebell Turkish Getup + Windmills Conditioning Every 2 minutes for 10 minutes 1 Full Suicide 20 Kettlebell...
Tuesday 12/6/11

Tuesday 12/6/11

Warmup Jump Rope 2 minutes Clean Progression Strength 2-2-2-2-2-2 Front Squat Conditioning 5 Sets Sled Drag 5-10 Power Wheel...
Monday 12/5/11

Monday 12/5/11

Warmup Speed Ladder Then 3 Rounds 10 Pullups 10 GHD Situps 10 Power Swings 15 Pushups Strength 5×5 Kettlebell Single Leg Deadlift Conditioning 400 YD Run 15 Ring Dips 3 Rope Climbs 400 YD Run 12 Ring Dips 2 Rope Climbs 400 YD Run 9 Ring Dips 1 Rope...
Saturday 12/3/11

Saturday 12/3/11

Warmup SAQ Drills: Speed Ladder Power Skips for height Power Skips for distance Wall Drill 4 Point Balance Drill Hurdle Over/Unders: Lateral Lunge to Front Lunge to Single leg balance Conditioning 12 Minutes: 60/60 Kettlebell Follow the...
Friday 12/2/11

Friday 12/2/11

Warmup Dynamic Athletic Movement Clean Progression Strength 5×8 Back Squats rest 60 seconds between sets Conditioning 5 sets 20 Pushups Max L-sit or hang rest 60...
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