Monday 5/13/13

Core
50 sit ups
30 YTA
10 Physioball roll outs

Strength and Conditioning
4 Rounds for time
25 Wall Balls 20/14
15 Box Jumps 20/18
7 Push Press 95/65
100 m run

20-30 minute EZ run as time permits

Thursday 5/2/13

Warm Up
800m
Dynamic stretch

10 of each...pushup, situp, pullup, burpee

 

Strength and Endurance
As many reps in 10 mins as you can of:

Deadlift 135/95 lbs
20 secs Work-Rest 10 secs
Decline Push-up (feet on box 24/18)
20 secs Work-Rest 10 secs

No rest..go straight into run

1600m run
25 Situps
25 Squats
No rest..go run

1600m run
25 Thrusters (25/15)
25 Double Unders (100 Jump Rope)

No rest..go run

 

800m

Now rest...

Thursday 4/25/13

Gonna Suck...

1/2 mile run
50 Box Jumps (24/18)
50 Push Ups
50 Thruster (15/5)
50 Double Unders
50 Burpees
50 total Box Step Ups
1/2 mile run

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll