Saturday 4-7-12

Skill & Strength:
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg


Conditioning:
For time...
10 Burpees
20 Russian Twist each side - 8 lb Med Ball
30 Pushups
40 Ball Slams
50 Supermans
60 steps of Lunges
70 Situps

Wednesday 4-4-12

Skill & Strength:
3 Rounds
10 Single Leg Squat (piriformis stretch)
20 Skaters


Conditioning:
Row 750 meters
Then,
4 Rounds of...
12 Balance Pushups
15 Deadlifts
12 Band Pullups
15 GHD Situps
12 PVC Snatch Balance,
Then,
Row 750 meters

Monday 3-21-12

Skill & Strength:
Scorpion (High Plank) - 10 each leg (2 sets)
Single Leg Squat (piriformis stretch) - 10 each (2 sets)


Conditioning:
3 Rounds.
12 Plate Get-up - 10 lbs
15 1-Arm KB Swings - 26 lbs
21 Ab Mat Situps
Max Reps - Pullups (14, 15, 2 - no bands)

Saturday 3-17-12

Skill & Strength:
Hip Mobility...
Mermaids
Scorpions
Single leg squats


Conditioning:
5 Rounds of...
20 Steps of Lunges
30 Supermans
20 Pushups
30 Ab mat Situps
20 Swings
30 seconds of Wall Sit

Saturday 3-10-12

5 Rounds for time...
Plank 1 minute
30 steps Lunge with heaviest Dumbells
15 Push Press with heaviest Dumbells
30 Ab Mat Situps
Mountain Climbers 1 minute

Wenesday 3-7-12

Skill & Strength:
Scorpions
2 x 10 each
Mermaids
3 x 10 each


Conditioning:
25-20-15-10-5 reps...
Swings x 2 - 35 lbs
Wall ball - 14 lbs
TRX Tucks

Tuesday 3-6-12

Swim