Warrior Workout for 4-24-13

Warm up: movement and stretch, 1:00/0:30 x 2 – hammer tire, jump rope, Kettlebell swings Strength: 20 HSPU 6 rounds: 5 Jerk Press 10/10 Snatches 10 Toes to Bar ***Jerk Press: 95, 115, 135, 145, 155***

Warrior Workout for 4-10-13

Warm up: stretch & movement, 1:00/0:30 x 3 x 3 – hammer tire, jump rope, squat thrusts Strength: Snatch skill work – 15:00 3:00/1:00 3 Rounds AMRAP (start over from the top each round, record score each round, total score at end) 6 Thrusters 6 Toes through rings 6 Hand Stand Push Ups 6 med […]

Warrior Workout for 4-3-13

Warm up: JR 5:00 Strength: 5/5 Turkish Getups “Spartacus Callous” 10 Rounds for Time: 5 Barbell Clean & Jerk Press 5/5 Kettlebell Snatches 10 ABMAT Sit-ups Time to beat: DVS 22:18 (115/20kg) Girls: 65/12kg Women: 75/14kg Boys: 95/16kg Men: 115/20kg Gods: 135/24kg

Warrior Workout for 3-29-13

Warm up: movement and stretch, run park hill Strength: 5×5 front squats 3 Rounds: 15 Deadlifts 15 Chin Ups 15 Box Jumps 15 KB Walking Lunges (sets, 30 total) 15 KB Swings 150 Bicycles

Warrior Workout for 3-18-13

WU: movement & stretch, jump rope 5:00 Strength: 5 sets, superset 15 DB Chest presses, 15 corner bar rows 5 Rounds – AMRAP – 3:00/1:00 5 Burpees 5 Slamballs 5 Kettlebell Swings