Monday, October 2, 2017

Warm-up:
300m run
2 Rounds 
-10 squats
-10 push-ups
-10 Sit-ups
-10 pull-ups
-10 dips
-10 lunges
- 30 s Sampson stretch

Skill:

500 m row for time

Strength: 
- 30 Burpees 
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Wednesday, September 27, 2017

Warm-Up:

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill:
10 EMOM Ascending X's 2 Deadlifts 

Conditioning:
Crossfit's Helen
3 Rounds for time-
Run 400 m
21 KB Swings
12 Pull-Ups

Monday, September 25, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Group Stretching & Strategy for Fall Work-Out

Conditioning

For Time

Baseline 

-500 m Row

-40 Squats (to a medball)

-30 Sit-Ups

-20 Push-Ups

-10 Pull-Ups

We will do this workout as a group.  Each athlete will have a "counter" following them through baseline.  

Thursday, September 21, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill

Sprint Work

5 -100m Sprints

Conditioning

For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Squats
- Bar Jump Over
- Deadlifts

Wednesday, September 20, 2017

Warm-Up:

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill:
10 EMOM Ascending X's 2 Deadlifts 

Conditioning:
Crossfit's Helen
3 Rounds for time-
Run 400 m
21 KB Swings
12 Pull-Ups

Thursday, September 14, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Skill

Sprint Work

5 -100m Sprints

Conditioning

For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Squats
- Bar Jump Over
- Deadlifts

Wednesday, September 13, 2017

Warm-Up

Stretching

Light Jog

DU Practice

25 Squats Unbroken

25 Lunges Unbroken

25 Sit-Ups Unbroken

Conditioning

Partner Workout

50m MB Toss

100 MB Sit-Ups

100 WB Toss

100 MB Step Ups

100 MB Lunges

50m MB Toss