Performance Logs


  • Top Scores
  • Chase
  • Ben
  • Kyle
  • Nicole
  • Michael
  • Kara
  • Stacy
  • Kaela
  • Kayla
  • Helen
  • Katie
  • Elise
  • Nina
  • Andi
  • Logan
  • Sarah
  • Jessica
  • Jessie
  • Kim


    • Thursday, March 25, 2010

    Saturday / March 20, 2010



    Warm-Up

    Run 400m
    15 Tire Jumps
    KB Swings, 40
    x 2

    MetCon

    1

    "Kill Me Carolyn"
    45#
    Front Squats, 10
    Thrusters, 20
    55#
    Thrusters, 15
    65#
    Thrusters, 10
    75#
    Thrusters, 5
    Weighted Pull Ups, 12
    x 5

    2

    Sprints, 100m

    Strength

    1

    Shoulder Press, 5r + :10 hold
    DB Squats, 20

    posted by Dave Young at 9:14 AM 0 Comments

    Thursday, March 18, 2010

    Thursday / March 18, 2010



    Warm Up
    2 Rounds of:
    Run, 400 meters
    Tire Jumps, 15
    Kettlebell Swings, 40


    Section 1
    “BC” Circuit
    21-15-9
    Burpees
    Barbell Squat Cleans (53/75)
    Pull Ups
    Score = Total Time


    Section 2
    Strength Work – Dumbbell Shoulder Press
    5 Reps, hold 10 seconds on rep 5 at top
    Dumbbell squats (same weight), 20 reps
    Increase Weight
    Score = End Weight prior to failure


    Section 3
    Finish Up Work
    Walking Lunges
    25# Plate held at Chest
    4 Passes – Door to Sidewalk

    posted by Dave Young at 9:06 AM 0 Comments

    Thursday, March 4, 2010

    Thursday / March 4, 2010


    Warm-Up

    Somersaults, 5
    Tire Jumps, 15
    Overhead Squats, 15
    x 2

    MetCon

    Nancy -
    Run 400m
    Overhead Squats (load = .5bw), 15
    x 5

    Med Ball Cleans, 1 min.
    Paralette Kick-throughs, 1 min.
    Weighted Sit Ups, 1 min.
    x 4

    150 Wall Balls

    posted by Dave Young at 8:16 AM 0 Comments