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10042012- KB Swing, Broad Jump, Push Up

Powerful Thrusters Strength/Skill: Snatch Progression and Light Technique Work followed by… 5 x 5 Overhead Squat Workout of the Day: Complete 4 Rounds for Time: …

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10032012- :30w/:30r

Strength: Back Squat- 3 x 5 (increase weight from last week) Workout of the Day: Complete 4 x (:30 work/:30 rest) at each station, rest …

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10022012- Thruster/Pull Up Ladder

Strength:  Push Press 3-3-3-3-3 Workout of the Day: Complete as many reps as possible in 7 minutes following the rep scheme: 3 Thrusters 95 lbs/65 …

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10012012- Kettlebell Snatches

Weekend weighted walking Strength: Four Sets of: Deadlift x 5-6 reps rest 60 secs Turkish Get Ups x 2 each arm rest 60 secs Step …

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09292012- Weighted Carry Circuit

Weighted Carry Circuit Workout of the Day: 21-15-9 Heavy Kettlebell Swings High Box Jumps rest approximately 5 minutes then: 500 m Row Time Trial Post …

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09282012- Three Couplets

Strength/Skill: Snatch Technique Work Workout of the Day: 3 Minutes As Many Rounds Possible: 5 Ring Push Ups 10 Hurdle Hops rest 3 minutes 3 …

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09272012- Skill Practice and “Annie”

Great effort from everyone Tuesday night! Group Warm Up followed by… 20 Minutes Skill Practice: Cycle through movements that you have had trouble with. Toes …

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09262012- 60s on/60s off

Strength: 3 x 5 Back Squat Practice 1 Wall Walk + Handstand Hold between each set Workout of the Day: 3 sets for Max Reps/Calories: …

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09250212- 10! Front Squats and Burpees

(Rolling out our chest/shoulder pre-workout. Someone is doing it wrong…) Strength/Skill: Clean Technique Work then… 5 x 3 Squat Clean Workout of the Day: 10-9-8-7-6-5-4-3-2-1 …

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09242012- Running, Ring Dips and Box Jumps

Catching some nice waves on our new battle ropes! Workout of the Day: Run 400 m 4 Rounds for Time: 10 Ring Dips 10 Box …

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