8.6.08…That Damn Kelly
Warm Up:
x 20 Pull Ups
x 20 GHD Back Extensions
x 20 Air Squats
Training (TOD): A NEW GIRL….KELLY
5 Rounds
- 400 M Run
- 30 Box Hops
- 20 Wall Balls (20/14#)
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8.5.08 …..
Warm Up:
- x 20 Sledge Hits
- x 15 GHD Sit Ups
- x 10 Push Press
Training (TOD):
- x 21 …15….9 Power Snatch (75/45)
- x 5 Muscle Ups
- x 9…..15…..21 KBS
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8.4.08 ….. Round n Round
Warm Up:
- x 15 Wall Balls
- x 15 Hip Extensions
- x 15 KB Swings
Training (TOD):
- 4 Rounds
- 400 M Run
- x 100 .. 75 …. 50 ….. 25 …. Single Skips (decreases per round)
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8.2.08….SPC GOES GREEN
Warm Up:
Start your engine anyway that you like…..
Training (TOD):
3 ROUNDS
- Car/Truck Push (Stanton parking lot)
- Sprint
- x 10 Deadlifts
- Sprint
- MB Throws back to beginning
- x 15 Push Ups
Who says CF can’t be ECO-FRIENDLY?????
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8.1.08…. Diamond Body
Warm Up:
x 10 SDHP (65/45#)
x 10 Push Press (65/45#)
Training (TOD):
1 . 2 . 3 . 4 . 5 . 4 . 3 . 2 . 1 . 2 . 3 . 4 . 5 . 4 . 3 . 2 . 1 (Creates a Diamond)
Pull Ups (yep….more hand pain)
Box/Tire Hops
…… Quick and Easy (?) ….. is it going to be another sneaker?
…… See you in the morning to find out….
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7.31.08 ….It’s only 20 minutes…
Warm Up:
x 5 Frogger Series
x 10 Tire Hops
x 15 Pull Ups
Training (TOD):
AMRAP 20 Minutes
20 Double Unders (60 single skips)
15 K 2 Elbows
10 Squat Clean n Jerks (that is all the way down)
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