Saturday 4/14/12
Warmup Speed Ladder 3 Sets 20 Wall Ball Shots 10 GHD Situps Skill 12 Minutes Handstand Practice Conditioning 3 Rounds AFAP Run 400 yd with Partner 20 Partner Clapping Pushups
Friday 4/13/12
Warmup Run the Long Block 15 Minutes 10 Power Swings Muscle Up Progression Pull Push Strength 3x3 Deadlift Conditioning 5 Rounds AFAP 5 Kettlebell Swings R/L 5 Kettlebell Snatches R/L…
Thursday 4/12/12
Warmup Dynamic Athletic Movement 3 Sets R/L 20 Yard Kettlebell Waiter Walk 5 Goblet Squats Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 10 Minutes for Quality Partner Farmer's Walk
Wednesday 4/11/12
Warmup Speed Ladder 12 Minutes 6 Kettlebell Getups, alternate sides 3 Kettlebell Windmills R/L 5 Kettlebell Halos R/L Skill 12 Minutes Muscle-up Progressions 12 Minutes Handstand Progressions
Tuesday 4/10/12
Warmup Dynamic Athletic Movement 10 Minutes 5 Kettlebell Swings R/L 10 Barbell Overhead Squats 10 GHD Sit-ups 5 Pull-ups Power 5x2 Clean Conditioning 8 Minutes AMRAP 10 Box Jumps 5…
Monday 4/9/12
Warmup Run the Long Block Band Pulldowns 12 Minutes Squat Mobility Sequence 10 Birddogs Max -1 Ring Pushups Max -1 Pullups Strength 3x5 Olympic Back Squat Conditioning 3 Rounds AFAP…
Saturday 4/7/12
Warmup Run the Long Block Tumbling Indian Clubs Conditioning Baby "Barbara" 10 Pullups 15 Pushups 20 Situps 25 Squats Rest 2:00 5 Rounds, each for time. Benchmark WOD "Barbara" 20…
Friday 4/6/12
Warmup Speed Ladder Strength 12 Minutes Ring Stability Series 12 Minutes Turkish Getups Skill 10 Minutes Handstand practice
Thursday 4/5/12
Warmup Dynamic Athletic Movement Conditioning "Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist…
Wednesday 4/4/12
Warmup Speed Ladder Conditioning "Hammer" Five rounds of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds…
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