Speed:
Speed cones x 10

Wod 1: 5 rounds for time
Perform 15 dead lifts, 10 power cleans, 5 push jerks unbroken.
5 burpees for every break

Wod 2: 2k row

Aug 26, 2010

Agility/foot speed-
Speed ladders, coned shuffle, side run, sprint and back peddle techniques

Wod-
Power clean x10
200m sprint
5rounds for time

Power cleans are not easily performed correctly. The more technical work outs are challenging and at times frustrating. You guys performed extremely well today. Your getting better and more sound with every rep, keep up the hard work.

-Bnut

Aug 24, 2010

Speed- Banded broad jump, sprint, back pedal, shuffle drills

Wod #1-
Team tire flips x15
Farmer walks x 100 yards, #35lb kettle bells

Wod#2-
Timed mile.

Aug 19, 2010

Speed-
800m x2, 1 min rest between
400m x2, 1 min rest between
200m x2, 1 min rest between
100m x2, 1 min rest between

Great effort today from every athlete.
Zach, good luck this year man, your well equipped and have worked your tail off this summer. Kill it this season buddy, see you soon.

-Bnut

Aug 18,2010

Elasticity
-Static max jump x10, Counter movement jump x10, Continuous vert x 30 sec
Second set with DB in hand
-Box jump matrix x4

WOD
21-15-9
Med ball cleans, Knee tucks, Squats
or
10 minute AMRAP
Dead lift x7, Squats x14, Jump rope x21

Killing it today! You guys are improving every day,its amazing to watch you athletes accomplish things you never thought possible.
Keep pushing!
Michael, welcome to FTP.
-Bnut

Aug 17, 2010

Agility/ Foot speed-
Speed ladders x 10
Cone 'T' drills

WOD #1-
Plate push x6 while your partner does push ups x3 rounds
post time and reps

WOD #2-
Wall balls shots x15, 200m run, x3 rounds
Post times

Aug 16, 2010

Speed Acceleration-
Knee & elbow drive technique
Speed starts
Timed 20m dash

Strength-
Press x5, Push press x5, Push jerk x5
Unbroken with a 400m run after every set
3 rounds for time

Great start to the week. TW do work tomorrow, you're going to kill it.

Aug 11, 2010

Speed and Agility Drills-Speed ladder, agility cones, 5-10-5

Wod #1- 30 sledge hammers, 3 tire flips, 12 wb, 10 ring dips. Post time

Wod #2- 10 power snatch, 400m run x 3 rounds. Post time

Happy bday Bulldog. Great work on your testing today Calvin.

-Bnut

FTP

Mead Football-
Helen: 3 rounds for time
21 DB swings- 12 Pull ups-400 meter run

FTP-
8 minutes shoulder to over head; 60m run every minute
3 rounds-60 second plate push for max reps.

Great work today. You guys are getting stronger mentally and physically every day. Out work every body and you will be the best.

Finish Strong

Speed Agility cone drills: 3x3
-Max vertical
-Max broad jump


Strength:
21-15-9
-Wall ball shots
-Burpees
-Tire flips

Fasttrac we go hard!

Great work this week gang. The final summer push is here and its time to gear up and go for broke. The work we put in now will yield you the results you need in order to achieve your goals down the road. Lets get it!

-Bnut