2/21/2012

Work out Group

1/2 mile, warm up, movements on the straits and jog the curves, for example, skip with a twist, and crazy legs

Medi-ball mani, lots of different tosses for about 20 minutes

partner move the mtn.
10 medi ball chest passes
run/burpees
3 rounds each

2/20/2012

Treadmill, 2miles, 1/4 mile intervals, 4.1mph, and 3.2mph

Gravitron, 60% bodyweight
bar dips, 3x8
pull ups, 3x8

inverted bosu ball, air squats, 3x16

2/17/2012

Work out group

Standard warm up and dynamic flexibility

Run a lap, trigger event
box ups
renegade rows
dumbbell thrusters
partner medi ball
partner tire flips

we did 3 rounds. I quit at this point, 45 minutes or so.

2/16/2012

Yoga.

2/15/2012

Treadmill, 2 miles, 1/4mile intervals, 4mph, and 3mph

2/14/2012

Treadmill, 1.5 miles, 1/4 mile intervals, 4mph, 3mph

Bar dips 3x3
Pull ups, 3x3
Air squats, 3x8

supersetted with:

Gravitron, 45%
bardips, 3x8
pull ups, 3x8
inverted bosu ball air squats, 3x8

Cable crunches, 150# and good mornings, 25#, 2 sets, 26 and 20, 13 and 10