2/26/2014

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Workout:
Windmills x 8
KBS x 10
KB Row x 8

50 Jump ropes
40 Squats
30 Hollow Rocks
40 Renegade rows 20ea arm
10 Pull ups

2/25/2014

Be sure to check our events page for updated information on our teen summer camp starting in June.

Workout:
Snatch x 2
Snatch pull x 5
Med ball throws 8ea side

12 min AMRAP w/partner
1.push prowler 2.KBS and switch
Rest 5 minutes
AD/Row sprint :30 x6-8
Rest 2:1

2/24/14

Workout:
Seated box Jumps x6
Clean x3
Clean Pull x6
Followed By:
Any order break up if needed:
30 burpees
20 push ups
50 situps
25 thrusters

Weightlifting:
Day 1:
Snatch x 2
Sn Pull to KNee+Hip x 3+3
Sn PP x 5

Day 2:
Cl from Blocks x 3
FS x 6
Good Morning x 8

Day 3:
Jerk Step Through x 4
FS+Jerk x 2+2
Wt Pullups x 6

2/21/2014

No training tomorrow (Saturday). We are hosting a training session for coaching weightlifting with Ursula Papandrea.

Workout:
TGU x 6
KB Snatch x 3
SA KBS x 8

3 sets:
1min Max effort wallballs
1min Max effort KBS
1min Max effort jump rope
rest 2min

2/20/2014

Workout:
SL Leg Bounds x 6
High box jumps x 6
handstand hold x 5

300 jump ropes
3 sets of 15 push ups and 10 box jumps
300 jump ropes