Friday, March 1, 2013

conditioning

melissa:
warm up 10:00

3×5 wall squats
3×5 shoulder dislocates
3×8 hang cleans @ 55#
3×5 hang cleans @ 75#
3×8 dead lifts @ 135#
3×6 dead lifts @ 155#
3×8 bent over row @ 65#
3×8 push press @ 30# dbs
x150 meters farmer carry @ 50# dbs

:30 row sprint/1:00 rest
4 rounds

 

stuart, devon, sean, paul, jordan:
warm up 10:00

2×1-5 pull-up ladders

:30 push press/:30 overhead hold
*complete 25 reps per round, once those 25 are done a brief rest can be taken before the :30 overhead hold.

x10 manmakers @ weight used during push press

:20 row sprint
:20 rest
:20 chin over bar hold
:20 rest
5 rounds

2:00 rest

:20 airdyne sprint
:20 rest
:20 44# weighted wall sit
:20 rest
5 rounds

2:00 rest

:20 ski sprint
:20 rest
:20 overhead hold
:20 rest
5 rounds

cooldown 10:00

 

rebecca, jana, brandi, johanna, sam, payton:
warm up 10:00

:45 kb sswings or squats/:45 rest
4 rounds

player 1: x30 step-ups
player 2: x10 burpees
4 rounds

player 1: x5 burpees + 15 yards bear crawl + 15 yards run
player 2: overhead ball hold
6 rounds

500 meter row, or ski, or 50 calories airdyne

cooldown 10:00

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