19 Jan 2013
3x10 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x12 Horizontal Pull
3x15 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 17 minutes
Monday, January 21, 2013
Wednesday, January 16, 2013
Isabel
16 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Every Minute On The Minute For 10 Minutes:
Snatch 3 x 95#
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Every Minute On The Minute For 10 Minutes:
Snatch 3 x 95#
Time: 10 minutes
Tuesday, January 15, 2013
Convict Conditioning
15 Jan 2013
3x10 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x10 Horizontal Pull
3x12 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 17 minutes
3x10 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x10 Horizontal Pull
3x12 Knee Tuck
3x10 Half Bridge
3x15 sec Head Crow Pose
3x3 Full Bridge
Time: 17 minutes
Monday, January 14, 2013
Kroc Week 6 Day 2
14 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 3 x 175 x 5
Time: 16 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 3 x 175 x 5
Time: 16 minutes
Saturday, January 12, 2013
Convict Conditioning
12 Jan 2013
3x12 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x12 Horizontal Pull
3x12 Knee Tuck
3x12 Half Bridge
3x12 sec Head Crow Pose
3x12 Shoulder Squat
Time: 19 minutes
3x12 trunk/arm/neck rotations
3x12 Push Up
3x12 Squat & Reach
3x12 Horizontal Pull
3x12 Knee Tuck
3x12 Half Bridge
3x12 sec Head Crow Pose
3x12 Shoulder Squat
Time: 19 minutes
Friday, January 11, 2013
Deadlift
11 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Deadlift 1 x 135, 155, 175, 205, 225, 245, 255, 275, 295, 305, 325 PR
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Deadlift 1 x 135, 155, 175, 205, 225, 245, 255, 275, 295, 305, 325 PR
Time: 35 minutes
Thursday, January 10, 2013
Convict Conditioning
10 Jan 2013
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x10 sec Head Crow Pose
3x10 Shoulder Squat
Time: 20 minutes
3x10 trunk/arm/neck rotations
3x10 Push Up
3x10 Squat & Reach
3x10 Horizontal Pull
3x10 Knee Tuck
3x10 Half Bridge
3x10 sec Head Crow Pose
3x10 Shoulder Squat
Time: 20 minutes
Wednesday, January 9, 2013
Power Clean
9 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Power Cleans 1 x 95, 105, 115, 125, 135, 145, 155, 165 (PR), 175 (fail)
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Power Cleans 1 x 95, 105, 115, 125, 135, 145, 155, 165 (PR), 175 (fail)
Time: 14 minutes
Monday, January 7, 2013
Kroc Week 6 Day 1
7 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 3 x 95, 135, 185, 210
1 x 220, 230, 240, 250 (all PRs!!!)
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Strength
Squat 3 x 95, 135, 185, 210
1 x 220, 230, 240, 250 (all PRs!!!)
Time: 38 minutes
Saturday, January 5, 2013
MetCon
5 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees
5 rounds for time of:
5 x chin ups
10 x wall ball
15 x KB swing (40#)
Time: 18 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees
5 rounds for time of:
5 x chin ups
10 x wall ball
15 x KB swing (40#)
Time: 18 minutes
Friday, January 4, 2013
Power Clean
4 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 112#
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 112#
Time: 10 minutes
Thursday, January 3, 2013
Kroc Week 5 Day 2
3 Jan 2013
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 4 x 170 x 5
Neck 10 x 30# x 4
Time: 25 minutes
MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Squat 3 x 95, 145
Strength
Squat 4 x 170 x 5
Neck 10 x 30# x 4
Time: 25 minutes
MetCon
6 rounds of time:
10 KB Swings (50# KB)
5 Dips
Time: 5 minutes
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