Saturday, February 8, 2014

Warmup:
Row 100m
10 Pushups
Row 200m
20 Pushups
Row 300m
Pass Throughs
Air Squats-hold bottom and drive knees out

Strength:
Hang Power Clean-work up to your workout #

Workout:
4 Rounds
10 Hang Power Cleans
15 Wall Balls
20 Supermans

Courtesy of SCF
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5 comments:

  1. JAXSaturday, February 08, 2014

    Sideswipe:15:41
    8 Rounds
    15 Pushups
    15 Situps
    15 Jumping Air Squats

    Shockwave:10:34
    5 Rounds
    20 Goblet Squats-53#
    20 Box Dips

    ReplyDelete
  2. JAXSaturday, February 08, 2014

    Sideswipe: 9:46
    HPC-33x5-53x5-73x5-83x593x5
    93# HPC/14# WB

    Bee: 8:20
    Bench Press 65x5-95x5-115x5-135x5-145x5 and back down
    4 Rounds
    10 Shoulder Press-45#
    15 Wall Balls
    20 Supermans

    Terry: 7:22
    Bench Press 65x5 for 9 sets
    4 Rounds
    15 Wall Balls-10# to a 20" Box
    20 Supermans

    ReplyDelete
  3. JAXSaturday, February 08, 2014

    Swerve: 8:41
    4 Rounds
    10 Push Press-75#
    15 Wall Balls-20#
    20 Supermans

    Moonracer: 9:32
    33# HPC/10 # Wall Ball

    Amelia: 8:03
    5 Rounds
    10 DB Shoulder Press w/ 5# DBs
    15 Wall Balls-6#
    20 Supermans

    ReplyDelete
  4. JAXSaturday, February 08, 2014

    Shockwave: 9:45
    93# HPC/14# Wall Balls

    ReplyDelete
  5. JAXSaturday, February 08, 2014

    Sideswipe:
    Skill Work; Hand stand holds-
    Front Squat: 53x7-63x7-73x7-83x5-93x5-103x3-108x2-113x1-123x1-133x1
    Push Press: 55x7-65x7-65x7-75x7-85x5-90x5-95x5-105x5-115x3-125x1

    Shockwave:
    Front Rack Lunges: 33x10-43x10-53x10-63x10-73x10-83x10-93x10
    Push Press: 45x10-55x10-65x10-75x10-85x10-95x5-105x4-115x2-120x1

    Barricade:
    Strength Day
    Front Squats and Deadlift

    ReplyDelete

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