Monthly Archives: December 2011

Mobility/Dynamic warmup
21-15-9-15-21
Pull ups
Wall Ball
Double unders

Work your double unders and count all your attempts. If you don’t waste time it will be just as much of a work out as skipping – and possibly more of one.

Mobility/Dynamic warmup

4 Rounds

5 Deadlift  195/135

10 Ring Dips

Run 400m

Mobility/Dynamic warmup

20 min AMRAP

7 Sit ups
14 KB Swing  45/25
21 Air Squats

Mobility/Dynamic warmup

Tabata Total – 4 x 20 sec work/10 sec rest
Weighted Back Squat 95/65
Push Press 95/65
Double Unders
Sit Ups
Push up
Box Jump 24/18
Thrusters 75/45
Air Squat
Sumo Deadlift High Pull 75/55
Wall Ball 20/14
KB Swing 35/25
Pull up

There have been a few days off, so guide yourself accordingly.

Mobility and Dynamic Warmups
10 Thrusters  95/65
15 Deadlifts  250/205
25 SDHP  95/65
50 Box Jumps  24/20
100 Situps
200 Squats
400m Run

Cash Out – more stretching!

Mobility/ Dynamic /Skill – Shoot Thrus.

1-2-3-4-5-6-7-8-9-10
Burpees – 6 pt
Pull ups
Double unders

Cash Out – 10 Grass hoppers/ 10 Hollow Rocks