Monday
6.2.2012

Brett showing us some speed and power!

Focus
20:10 x 8 of SDHP

Workout
EMOM

5 KB swings (can go heavier then normal. Form controls load, always)

With remaining time of the minute you will perform Burpee Pullups

Your score will be the TOTAL amount of completed Burpee Pullups

*easier version of Burpee Pull up can be just the burpees or the burpee with Horizontal ring pulls instead*

Tuesday
7.2.2012

6:30am Morning Class

Focus
20:10 x 8 of Squat Holds
Advance version add weight

Workout: Interval

30:30

Deadlift
Pushups
KB Front Squat

8 set (24 minutes)

Core
SB Hip Ext/Knee Flex
TVA Heel Taps

Wednesday
8.2.2012

Jules Warming up her Jerk

Focus
20:10 - 8 sets of Partner MB Squat Pass (throw to each other or wall if no partner)

Workout: Endurance

Double Unders
Sit-ups


50-40-30-20-10

Core
SB Crawls
Turkish Get Up (alternate arms)

Thursday
9.2.2012

Over Head Squat Position

Focus
20:10 - 8 sets
Pushup walk (walking on hands and feet in Pushup Position)

Workout: Interval Strength

40:40

Walking Lunges
Box Handstand Push-ups
Interval runs

6 round (24 minutes)

Core
MB Rotations
Prone Cobra

Friday
10.2.2012

Lunge Box Step Up

Focus
20:10 - 8 sets of:
Squat Hold Walks

Workout: Speed and Power

MB Slam
Mountain Climbers
Lunge switch
Push Press
Touch Jumps

20:40 x 5 rounds (25 minutes)

Core
SB Jack Knife
Hip Extension Holds

Saturday
11.2.2012

Warming up with Double Unders

Focus
Agility Course (Get our bodies, nervous system warm! Start moving in all planes of movement!)

In Teams Of TWO (or on your own)

Mini Workout Number 1


7 min AMRAP


7 Thursters
7 Knees to Elbows

Mini Workout Number 2

7 Min AMRAP

7 KB Swings
7 Burpees


Mini Workout Number 3

7 Min AMRAP

7 Back to Standing Rope Climbs
7 Stair Climbs


Core
Foam Roll 10 minutes release work


Then: WARRIOR DASH AND MUD RUN FOR FUN!!! See you there!!

Last years Warrior Dash!