Tuesday 1/3/12

Tuesday 1/3/12

Warmup Dynamic Athletic Movement 3 sets 5 kettlebell power swings 3 windmills per arm 1 Turkish Getup per side Strength 3-3-3 Deadlift 5-5 Press Conditioning 3 rounds: 30s/15s Sumo stance lateral shuffle Ab wheel rollouts Sumo stance lateral shuffle Mountain...
Monday 1/2/12

Monday 1/2/12

Warmup Speed Ladder 3 Sets Hip Mobility Sequence PVC Shoulder Mobility 10 Scap Pushups 10 Band Pulls 10 Strict Pullups Strength 3-3-3 Deadlift Conditioning 5 Rounds AFAP 10 Double Kettlebell Swings 10 Pushups 20 YD Kettlebell Rack...
Friday 12/30/11

Friday 12/30/11

Warmup Dynamic Athletic Movement 10 Minutes for quality Kettlebell Turkish Getups Conditioning 4 Rounds AFAP Run 400 YD 20 Pushups Lunge 40 YD 20 Situps
Thursday 12/29/11

Thursday 12/29/11

Warmup 10 Minutes 10 Face the Wall Squats (arms reach up) 10 Kettlebell Halos 10 Downdog Pushups Strength 3/3/3/3/3 Overhead Squat 5/5/5/5/5 Push...
Wednesday 12/28/11

Wednesday 12/28/11

Warmup 3 Minutes Jump Rope 3 Sets 10 Overhead Squats (PVC or Empty Barbell) 10 Ring Rows 10 Pushups 3-5 Minutes Practice Double Unders Conditioning 25 Double Unders** 50 Pushups 25 Double Unders 40 Deck Squats 25 Double Unders 30 Wall Ball Shots 25 Double Unders 20...
Tuesday 12/27/11

Tuesday 12/27/11

Warmup 3 Sets, in no particular order Row 250 M 20 Step-ups (10/leg) 10 GHD Situps 5 Ring Pushups Strength 5-5-5-3-3-3 Deadlift Conditioning 7 Minutes AMRAP 5 Box Jumps 10 Pushups 15...
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