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.