Monthly Archives: April 2015

Monday 4/20/15 Competition

Upcoming

 

4/25-Skill Clinic Kipping pull up 10-11am

4/25 Food As Fuel Seminar 9-10am

5/2 Ultimate Frisbee at the park 9am

5/16 Summer 30 Day Challenge

 

 

Condtioning

 

3 Rounds

1 Minute Per Station

Man Maker

Power Clean

Abmat Sit Up

Box Jump

Shoulder To Overhead

Rest

Friday 4/17/15 Training

UPCOMING

4/18-WBBC Graduation 9-11pm

4/25-Skill Clinic Kipping pull up 10-11am

4/25 Food As Fuel Seminar 9-10am

5/2 Ultimate Frisbee at the park 9am

5/16 Summer 30 Day Challenge

 

 

Strength

 

Press 3×5 at 70%

 

 

Conditioning/Skill

 

5 rounds

30 seconds on 30s rest

 

Pick One For Each Category

1. Push Up, Support Hold, Ring Dip, Handstand Push Up

2. Ring Row, Active Hang, Pull Up

3. Broad Jump, Box Jump

Thursday 4/16/15 Competition Day

UPCOMING

4/18-WBBC Graduation 9-11pm

4/25-Skill Clinic Kipping pull up 10-11am

4/25 Food As Fuel Seminar 9-10am

5/2 Ultimate Frisbee at the park 9am

5/16 Summer 30 Day Challenge

 

 

Conditioning

 

For Time

 

3 rounds

10 thrusters

200m run

 

-3 minute rest-

 

3 rounds

20 air squats

200m run

 

-rest 3 minutes-

 

3 rounds

20 push ups

200m run

Wednesday 4/15/15 Training Day

UPCOMING

4/18-WBBC Graduation 9-11pm

4/25-Skill Clinic Kipping pull up 10-11am

4/25 Food As Fuel Seminar 9-10am

5/2 Ultimate Frisbee at the park 9am

5/16 Summer 30 Day Challenge

 

 

Interval

 

6x200m sprints

-1 minute rest

 

 

Conditioning

 

3 rounds

1 minute per station

Weighted box step ups

Rowing

Pull ups

Double under practice

 

Wednesday 4/14/15 Competition Day

UPCOMING

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

5/16 Summer 30 Day Challenge

 

 

Conditioning

 

5 rounds for time

20 kettlebell swings (American)

15 ring dips

90 second plank

Tuesday 4/14/15 Competition Day

UPCOMING

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

5/16 Summer 30 Day Challenge

 

 

Technique

 

5×5 Snatch Balance

 

 

Conditioning

 

With a partner

4 rounds 

40m shuttle run

10 burpee box jumps

Friday 4/10/15 Competition

Upcoming

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

 

Conditioning

 

Amrap 15

10 cleans

20m handstand walk or 3 wall walks

15 pull ups

Thursday 4/9/15 Practice Day

Upcoming

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

 

 

 

Technique

 

5×5 Snatch Balance

-Focus is on foot work

 

 

Conditioning

 

With a partner, one works, the other rest

4 rounds each

25 calorie row

20 overhead walking lunges L&R

Wednesday 4/8/15 Practice Day

Upcoming

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

 

Strength

 

Squat 3×5 @65%

Press 3×5 @65%

 

 

Conditioning

 

3 rounds 

20m burpee broad jump

20 pull ups

 

 

 

 

Tuesday 4/7/15 Mental Toughness

Upcoming

 

4/18-WBBC Graduation 9-11pm

 

4/25-Skill Clinic Kipping pull up 10-11am

 

4/25 Food As Fuel Seminar 9-10am

 

5/2 Ultimate Frisbee at the park 9am

 

 

Conditioning

 

For Time

1 mile run

100 wall balls

100 sit ups

1 mile run