Natalie - 11/5/12

Warm up
3 rounds
7 Squats
7 Light KB Swings
7 HPC (15#)

Push Press
5-5-5-3-3-3
33-38-43-48-53 x 2 - 53 x 1 (PR)

7 RFT of:
5 Deadlifts, 63#
10 Squats
5 Push-ups (On ground)
10 Ring Rows
14:37

Finale: 1:10 plank, rest 1:10. 1:00 plank, rest 1:00. :45 plank.

Natalie - 10/29/12

Warm up:
Burgener warm up

Skill: Hang Power Clean

Push Press
5-5-5-5-5
33-38-38-43-43
GREAT FORM!

12 minute AMRAP of:
10 Sit-ups
10 KB Swings, 10#
10 33# squats to ball. No rep if no touch.
10 Pull-ups on bar
5 full rounds, plus 10 sit-ups and 8 KB swings. Round 3 no weight on squats.

Finale: 3 x :50 in plank. Rest same.

Natalie 08/16/12

Warm up:
3 rounds
2 worm walks across mat
5 squats
5 wallballs

Push Press
3 x 5 @ 43

2 rounds for time of:
1 lap around the block
15 Push-ups
10 "In Place" Lunges

Natalie - 07/11/12

L Sits
4 x 15 seconds, resting :15


Push Press
5-5-5-5-5
Broom
15
33
38
43
48


"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows)
Push-ups (Try barbell in rack)
Sit-ups (Blue Band)
Squats (35# and wallball)
Record your total number of reps (usually would be lowest number).


Finale: Stretches

CLH - Saturday 07/07/12

Skill Work:
L sits
4 x 18 seconds (did 15 seconds last time)


Push Press
5-5-5-5-5
PVC
------
33 - 5
38 - 5
43 - 5
48 -5
53 - 5


"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows) 7,7,7,7,7,6,7,7 = 55
Push-ups (barbell in rack) 9,9,9,9,9,8,8,10 = 71
Sit-ups (Blue Band with 36# DB for feet) 8,7,8,7,8,7,5,7 = 57
Squats (35# and wallball) 6,7,7,6,7,7,7,6 = 53
Record your total number of reps (usually would be lowest number). 236


Finale: Spend 2 minutes in box stretch and 2 on thigh mash.