11-29-14

11-29-14
Practice Day

A) Tabata Ring Support Holds, Tabata Ring Bottom Holds, Tabata Handstand Hold (Free standing for advanced)

B) 5 Shoulder to Overhead (95/65)
10 Power Cleans (95/65)
15 Burpees over bar
400m Run
15 Burpees over bar
10 Power Cleans
5 Shoulder to Overhead

“I could feel my anger dissipating as the miles went by--you can't run and stay mad!” 
― Kathrine Switzer - first woman to run the Boston marathon as a numbered entry

11-28-14

11-28-14
Event Day

A) 10x1 Front Squat @ 75 % 1RM
Rest 80 seconds between sets

B) 3 Rounds- 
3 Min Running Clock to complete 500m Row, max reps DB ground to overhead
Rest 3 minutes
(score is the round with lowest reps G -> OH)

C) Lats and shoulder release with mobilabuddy, lax ball, foam roller or banded archers

“It's easier to stay in shape if you never let yourself get out of shape in the first place.” 
― Bill Loguidice

11-26-14

11-26-14
Practice Day

A) 7x3 Front Squats @ 70% 1RM
Rest 70 Seconds between sets

B) 3 Rounds -
60 seconds max effort Row for Calories
60 seconds max effort DB Push Press 
60 seconds max effort Box Jumps
60 seconds max effort Burpees
Rest 3 min 
(18 total minutes on clock, score total reps for each round)

C) 2 minutes on each leg finding and working out trigger points knee to hip with foam roller, lax ball, barbell or mobilabuddy

"You are what you believe yourself to be."