Saturday 3/24/12
Warmup Speed ladder 3 Sets Hip mobility drill 5 goblet squats 5 power wheel roll outs 5 pistols 5 pullups Conditioning With a partner equal work 3 Rounds AFAP 200m…
Friday 3/23/12
Warmup Speed Ladder 3x Squat Mobility Sequence Power 5x2 Clean Conditioning 10 Minutes Every Minute, on the Minute 3 Cleans 10 Ball Slams **Burpee Penalty for Missed Reps or Incomplete…
Thursday 3/22/12
Warmup Run the Long Block 3 Sets Hip Mobility Sequence 10 Down Dog Pushups 10 GHD Situps 10 Overhead Squats Strength 3x5 Olympic Back Squat Conditioning 4 Rounds AFAP Run…
Wednesday 3/21/12
Warmup Speed Ladder 12 Minutes 15 Step-ups R/L 5 Ring Pushups 30 Second Front Support 10 Supine Ring Rows 10 V-ups Skill RKC Kettlebell Snatch Conditioning 20-15-10 Kettlebell Snatches R/L…
Tuesday 3/20/12
Happy Birthday Lili!! Warmup Dynamic Athletic Movement 3 Sets 10 RKC Power Swings 15 Pushups 5 Kettlebell Single-leg Deadlifts L/R 10 Ab Wheel Rollouts Strength 3x3 Deadlift Conditioning 10 Minutes…
Monday 3/19/12
Warmup Run the Long Block 5 Sets L/R 20 YD Kettlebell Waiter Walk 5 Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 3 Rounds AFAP 400 YD Run…
Saturday 3/17/12
Happy St. Patrick's Day! Warmup Run the long block 3 Sets Hip Mobility Sequence 10 Downdog pushups Conditioning 3x through the circuit, 45 seconds work/15 seconds transition Kettlebell swings Tire…
Friday 3/16/12
Warmup Speed Ladder 3 Sets 10 Barbell Overhead Squats 10 Power Wheel Rollouts 10 Step-ups L/R 10 Supine Ring Rows Strength 3x5 Olympic Back Squat Conditioning AFAP 20 YD Suicide…
Thursday 3/15/12
Warmup Dynamic Athletic Movement Clean Progression Power 5x2 Clean Conditioning AFAP 3 Rounds 400 YD Run 20 YD Broad Jump Then, 50 Ball Slams
Wednesday 3/14/12
Warmup Speed Ladder 12 Minutes Kettlebell Turkish Getups Skill Hollow rocks Handstands Handstand Pushups Conditioning 5 Rounds AFAP 10 Knees to Elbows 10 Ring Dips
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