Thursday 5-31 6am

C&P 5x5/5
Alt. with
Row 5x5/5

Squats 4 x15

Swing 1:00
run 1:30,
rest :30

6 rounds

Wednesday May 30th 5:30pm

Walking lunges, 4 directions

C&P ladder 1,2,3,4,5
Alternated with
Row Ladders 1,2,3,4,5

Thruster ladders 3,6,9,12

High pull
5 sets of 10/10

swings 1x20

Tuesday May 29th 6 am

Walking lunges, 4 directions

Get ups alternating with partner 1/1
10:00

Swings & run
1:00/1:00
6 rounds

Memorial Day 2007

C&P ladders 1,2,3,4,5
alternated with
Row ladders 1,2,3,4,5

2x through

Snatch ladders
3,6,9,12

2x through

high pull ladder
10,12,14,16,18,20

Friday May 25 6am

Get up 5:00

Thruster :30 on :30 off
x5 rounds

Swing :30
Burpee :30
run 1:00

x4 rounds

Thusday May 24th 5:30pm

More of the Program Minimum

Get up x 5:00

Swing & Run
x 6 rounds

Thursday May 24th 6 am

Circuits:
Slingshot
Uppercut
Swing

Played with different variations and combinations of these.

Hot potato
2hand-1KB Hot potato jerk
slingshot
swing

swings r/l/2hand :30 each
run 1:00
x4 rounds

Wednesday May 23rd 5:30pm

Clean & Press ladders 1,2,3 x4
Row ladders 3,6,9 x2

5:00 SSST

Tuesday May 22nd 6am

Worked on Get-ups and swings
Program minimum to the maximum!

Tuesday May 15th 6am workout

Walking lunges front & back :30 each direction
Pushups :30
rest :30
repeat 2 times

Walking lunges lateral :30 each direction
Pushups :30
rest :30

Clean and press :30 per hand
Row :30 per hand
1:00 rest
repeat 3 times

Intervals
slingshot :30
swing :30
slingshot :30
swing :30
run 1:00 ( approx)
repeat 4 times

Monday May 14th 5:30 pm workout

Slingshot :30 each direction
Uppercut :30
Swing :30 each hand
1:00 rest
repeat three times

Revese lunge :45
Clean and press :30 per hand
Row :30 per hand
1:00 rest
repeat three times

Intervals
Thruster :30 per side
2 hand swing :30
Run 1:00 (approx)

repeat 4 times

Friday May 11th, 6am workout

Walking lunges fwd, back, lateral

A1: C&P :30/:30
A2: Row :30/30

Swings:
Walking, throwing

Alternating swings and running :45/ 1:30 x3 rounds

Thursday May 10th 5:30pm

Get up sit up 3x3/3

Walking lunges fwd, back, lateral

A1: C&P :30/:30
A2: Row :30/30

swings and running

Thursday May 10th 6am

Teaching the clean and press

Intervals:
Swings
thrusters
clean and presses
alternated with running

Wednesday May 9th workout

More work on the get-up sit-up 5x5/5
Clean and press
Thrusters
Swings and running

Tuesday May 8th 6am workout

Welcome Jay and Heidi!

Teaching the getup situp and swing:

No count of sets and reps, just lots of practice on the 2 Program Minimu drills.

Monday May 7th Workout

Beginning a new round of classes!

The class was primarily technique work, but that doesn't mean it wasn't a good workout.

TGU
Full range 3x3/3
Top down to lunge and back up 3x3/3
Get up sit up 3x3/3

Snatch
10x 5/5