Tuesday October 24, 2012
Warm Up
3 rounds:
400m
15 Air Squats
15 Back Extensions
High Knees/ButtKickers>Lunge<
Cleans 5×5
American Swings 3×15
WOD – “Diane”
21 -15 – 9
Clean Pulls
Push Press
Core
Russian Twist 3 x40 Sec
Monday October 29, 2012
Warm Up
2 Rounds
10 DeadLift
Army Crawl ><
10 American Swings
15 Burpees
Back Squat 5×5
Clean and Jerk 3×15
WOD – “Blair”
Last Man Standing
Push Press Max Reps
60kg?
Core
Superman 3x30sec
Sunday October 28, 2012
Season Closes up River of Ancil Hoffman on October 31, 2012
Saturday October 27, 2012
Wish Me Luck
We are doing this at night time
Friday October 26, 2012
Warm Up
2 Burgeners
2 Snatch Complex
Choice Strength Exercise 5×5
Ball Slams 3×20
WOD – Death by Burpees
5 min AMRAP
Burpees
Log Reps
Thursday October 25, 2012
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Wednesday October 24, 2012
Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext
10 Push Ups
Front Squat 5×5
Thrusters 3×15
WOD – “Zena”
21-18-15-12-9*
Push Press
Pull Ups
*Burpees are done while waiting to perform exercises. Log Burpee Reps
Core
Russian Twist 3 x30
Monday October 22, 2012
Warm Up
2 rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 jump Rope
Push Press 3×5
American Swings 2×10
WOD -“Xiong”
1 Round
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups
Sunday October 21, 2012
WATCH the video more than once.
This movement is an essential part of your fitness
Saturday October 20, 2012
Amazing video on correcting Snatch Problems
Crossfit Del Campo 