Warm-up:
400m Run Forwards
400m Run Backwards
3 Rounds
10 OHS
10 Pushups
10 Situps
10 Hip Extensions w/Abmat
10 Ring Dips
10 Pullups

Workout of the Day:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Recovery:
3 Rounds
Archer Stretch (:60sec each leg)
Glute/Ham Stretch (:60 sec each leg)

Warm-up:
500m Row
Groiner Stretch
3 Rounds
5 Turkish Getups
7 Pullups
9 DB Push Press
11 OHS )PVC)
13 Pass Throughs

Awesome Coach Nicole!
Workout of the Day:

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Warm-up:
2 Rounds
Leg/Hip Swings 10 each (Front/Back/Side to Side)
Groiner Stretch 10 each
Scorpion Stretch 10 each
Iron Cross Stretch 10 each

Skill:
Running Drills

Workout of the Day:

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Warm up:

Speed ladder drills

4 Rounds:

10 hip extensions
10 ring rows
10 shoot throughs on paralletts
10 DB push presses

Work out of the Day:

For time:

“Annie”
50-40-30-20-10
Double unders
Sit ups

*If you do not have double unders, substitution is box jumps.

Warm-up:

Abductor Magnus stretch 30 sec each leg
Lying Quad stretch 30 sec each leg

3 Rounds:

10 pvc pass throughs
10 long jumps
10 hollow rocks
10 over head squats/pvc

Workout of the Day:
For time:
Row 1K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 1K
20 Wall-ball shots, 20 pound ball

Warm-up:
50 Dbl Unders or 200 Singles
3 Rounds
10 Box Jumps
10 Ring Pushups
10 Situps
10 Arch Rocks

Karee always working hard, always an inspiration!

Workout of the Day:
For time:
Row 1000 meters
1/2 Body weight Bench press, 30 reps
Row 500 meters
3/4 Body weight Bench press, 20 reps
Row 250 meters
Body weight Bench press, 10 reps

Post time and thoughts to comments

Warm-up:
800m Run
3 Rounds
10 Squats
10 DB Push Press
10 Diamond Pushups
10 Pullups

Power:

Power Cleans 3-3-3-3

Workout of the Day:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time and thoughts to comments