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

Speed explosion-

2 sets-
Static max vertical jump
Counter movement max vertical jump
12 in drop jump

10...1
1....10 Double unders & Box jump

Fasttrac

Speed acceleration-

• Wall form running 3x3
• Starts 5x5
• Speed sprints 5x5

Strength-

• Power Clean x5
• Push Ups x10
• Box Jump x15

As many rounds as possible (AMRAP) 15:00 minutes!

Great work today fellas, shout out to Brandon thanks for dropping by today hopefully we will see you soon. Your a beast!

-BNut

What a great kick off to the week. We had the Big boys from CV football and ,soon, pro hocky competing in teams, pushing it harder than ever flipping tires, pushing plates and a push up battle. Keep up the Hard work. Im looking forward to the rest of this week. Good luck in your draft Zach.
-BNut