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

Monday 3-5-12

Rest Day

Sunday 3-4-12

Strength Training:
5 Rounds for time...
12 Single Leg Deadlifts - 10-12 lbs
20 Situps
12 Assisted Pullups or Body Rows
20 steps of Lunges
12 Pushups


Finisher:
Scorpions
3 x 10 each leg
Side Plank
3 x max time (1:00 recoveries, alternate each side)