Monday, April 21, 2014

Warmup:
Foam Roll
Walking Knee Hugs
Inchworms
Air Squats
Pushups

Strength:
Strict Pullups
1-1-1-1-1-1
or
2-2-2-2-2-2
and
Front Rack Lunges
12-12-12-12-12-12

Workout:
21-15-9
Hang Cleans
Pullups
Box Jumps
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2 comments:

  1. JAXMonday, April 21, 2014

    Mudflap: 10:35
    250m Row
    2 Rounds
    20 Situps
    20 Stepups
    20 Air Squats
    250m Row

    Starscream:
    Front Rack Lunges w/ 65#
    Pullups w/ Purple Band (1's)-11:16 + 1 semi strict pullup w/ no band=)
    21-15-9
    HPC-85#
    Pushups
    Box Jumps-24"

    Bee: 8:11
    Front Rack Lunges w/ 15#
    Strict Pullups x 2's w/ Green Band
    21-15-9
    KB Swings-35#
    Ring Rows
    Box Stepups-20"

    ReplyDelete
  2. JAXMonday, April 21, 2014

    Patrick: 10:01
    21-15-9
    Hang Power Cleans-85# (12-6-3)
    Ring Rows
    Box Jumps-12" Box w/ 2x 25#'s

    Swerve: 7:51
    21-15-9
    Chinups/Box Jumps-20"/Lunges

    Grim: 11:27
    21/15/9
    KB Swings 35#/ Pullups-Green/ Box Jumps-18"

    Moonracer: 11:41
    Front rack lunges w/ 33#
    21-15-9 Hang Power Cleans/Pullups-Blue/ Box Jumps-20"

    Esme: 6:30
    KB Lunges w/ 18# KB's

    Amelia: 6:27
    Weighted Lunges w/ 18# KB's
    21-15-9 Ring Rows/Box Jumps/ KB Swings-18#

    Jazz: 6:14
    Weighted Lunges w/ 10# Dumbells
    21-15-9 Plank Step ups (similar to Mountain Climbers/ Pullups-red/ Stepups-18"

    Rampage: 9:37
    21-15-9 KB Swings-25#/ Pullups/ Box Jumps-24"

    Alf: 10:56
    21-15-9 KB Shoulder Press (alternating w/ 26#)/ Pullups/ Box Jumps-18"

    ReplyDelete

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