Monday 4/2/12
Warmup Dynamic Athletic Movement Conditioning "Del" AFAP 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with…
Saturday 3/31/12
Warmup Speed Ladder Partner Medicine Ball Drills Medicine Ball Hot Potato Conditioning 10 Minutes AMRAP 10 Sandbag Cleans 10 Burpees Benchmark WOD Helen 3 Rounds AFAP Run 400 Yd 21…
Friday 3/30/12
Warmup Dynamic Athletic Movement Clean Warmup Power 1 Rep Max Clean Strength 1 Rep Max Deadlift If you tested your 1RM's yesterday, then after the warmup: Skill 10 Minutes Handstand…
Thursday 3/29/12
Warmup Dynamic Athletic Movement Clean Warmup Power 1 Rep Max Clean Strength 1 Rep Max Deadlift
Wednesday 3/28/12
Warmup 2 Sets, in any order Row 250 Run 400 Yd Jump Rope 200 Revolutions 10 GHD Situps 15 Pushups 20 Squats Skill Pullups Kipping Kettlebell Swings Conditioning Baseline Row…
Tuesday 3/27/12
Warmup Run the Long Block 3 Sets Hip Mobility Sequence 10 Down Dog Pushups 10 Kettlebell Halos Strength 1 Rep Max Olympic Back Squat 1 Rep Max Press If you…
Monday 3/26/12
Warmup Run the Long Block 3 Sets Hip Mobility Sequence 10 Down Dog Pushups 10 Kettlebell Halos Strength 1 Rep Max Olympic Back Squat 1 Rep Max Press
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…
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