Sept 22, 2010

Plyometrics-
skips, hurdles, broad jump, bounds, x3

Wod-
60 sec of work 30 sec of rest 4 rounds
DB thrusters #20-40

3 minutes max rep dead lift

Timed mile!

Tough workout today. Great effort all the way around.
-Bnut

Sept 21, 2010

Agility-
Speed ladders 15x2
Agility cones 3x3
Wod-
First step matrix with a band tabata style.

Max power clean

Great pull today john new pr on the cleans. Calvin i hope your too bruised!
-Bnut

Sept 9, 2010

Agility-
Speed ladders with a 2 step burst
Speed-
Headed to head 10m sprints x20
Endurance-
Timed 1 mile run

Wod-
21-15-9
DB squat clean/thruster
Burpees
Dips

A tough week comes to an end. I love the intensity, things are becoming more and more competitive every day. Ryu & B-diddy, nice PR this week with a 155 power clean.

-Bnut

Sept 8, 2010

Agility-
Speed drills through cones
Extended 5-10-5
Agility gasser

Wod- 3 rounds for time
50 box jumps
40 squats
30situps
20 push ups
10 pull ups
500m row

TEST DAY

John: killed the 5-10-5 and max broad. Keep working brother you turning into a monster.
Calvin: 205 dead on your first go. Your potential is amazing. LETS GET IT

-Bnut

Sept 1, 2010

Elasticity-
Static hold max vert x10
Counter movement jump max x10
Depth jump x10
Second and third round performed with DB.

Wod-
400m sprint
20 pull ups
20 burpees
If a break occurs and an extra round.

Ryu, nice time sir. your an animal
-Bnut