Archive for Power

253 results.

May 17th 2013

Warm Up 5 minutes Double Under Work 2 rounds of: -20 KB Cleans (10 reps/Arm) 16kg/12kg -20 Sit Ups -20 Back Extensions -30 Lunges WOD 4 rounds for time of: -400M Run -15 Power Cleans (135#/95#) Advanced Athletes -Back Squat […] ↓ Read the rest of this entry…

May 16th 2013

Warm Up Row 1K then, Tabata (20/10) Plank, Push Up position -Center, 4 rounds -Left Hand Only (on the left side of your body, on the side of the feet) 4 rounds -Right Hand Only (on the right side of […] ↓ Read the rest of this entry…

May 15th 2013

Warm Up Run 800M 2 rounds of: 15 KB Swings 10 Box Step Ups then, 10 yds. Butt Kickers 10 yds. High Knees 10 yds. Walking Lunges Strength Over Head Squat 1-1-1-1-1 *no more than 1 minute between sets* Front […] ↓ Read the rest of this entry…

May 14th 2013

Warm Up On the minute every minute for 8 minutes -5 Burpees -10 Air Squats then, Review Handstand Position, skill work from Monday, for 5 minutes. WOD For 16 minutes minutes: -Odd minute: 5 Pull Ups+5 Toes 2 Bar -Even […] ↓ Read the rest of this entry…

May 13th 2013

Warm Up 1K Row then, 8 rounds of Tabata (20/10) Double Unders Skill Handstand Progressions https://www.youtube.com/watch?v=qH3J6Y3kOHI *take 8-10 minutes to review this progression of beginning a more stable and technically sound Handstand position.  Work on holding the position for a […] ↓ Read the rest of this entry…

May 10th 2013

Warm Up 3 rounds of: -400M Run -10 KB Cleans (16kg/12kg) -5 KB Front Squats -5 KB Push Press WOD For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders (150 Sigles) 25 Knees to elbows 5 Rope climb, 15 […] ↓ Read the rest of this entry…

April 9th 2013

Warm Up Run/Row 800M 2 rounds of: -10 yds. Knee Hug into Groiner -10 yds. Push Up Walk into Quad Stretch -10 reps, Deficit Box Jumps Skill Candle Stick Squats http://www.youtube.com/watch?v=HRNVFib5YeA *take 10 minutes to work on your “candle stick” […] ↓ Read the rest of this entry…

May 8th 2013

Warm Up 3 rounds of: Sled Push 20 yds. (90/50) -Kipping Swing Work , 1 min. *take note of your body position, toes pointed, butt tight, shoulders active* -Kettlebell Snatch, 10 reps/arm (16kg/12kg) Skill L Pull Ups *for 10 minutes, […] ↓ Read the rest of this entry…

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May 7th 2013

Warm Up Tabata Double Unders, 5 rounds of 1 min. work/ 30 sec. break 3 rounds of: Hollow Rock Roll 10 yds. Box Step Ups, 12 reps *torso upright, drive through the heel, do NOT break forwards at the hip* […] ↓ Read the rest of this entry…

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May 6th 2013

Warm Up Row 1k 2 rounds of: -10 Ring Push Ups *slow controlled press, elbows into the ribs, hinging at the elbows* -15 KB Swings -20 Air Squats *upright torso, knees pressed out, weight on the heels* Skill GHD Sit […] ↓ Read the rest of this entry…

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