Swimming/Water Polo - Mon & Thurs - 5:30pm

2.3.10
each minute on the minute for 10 min
5 Knees-to-elbows
7 push ups
9 squats

2.1.10
Deadlift - 5x3
3 rounds for time of
strict pull-ups x 5
walking lunge x 10 steps ea. leg
box jump x 15


1.27.10
abs and stretching

1.25.10
Seated box jumps x 10
Squat 4x5
Push Press 4x5
Sumo Deadlift High Pull 3x8
pull-ups and dips 2x max each

1.21.10
Deadlift 4x5
Bench 4x5
walking lunge 2x20 steps
pull-ups and dips x 2xmax each

1.11.10
5 rounds
Deadlift x 5
push-ups x 8
4 rounds
Push press x 5
Pull-ups x 8

1.6.10
Deck Fun at the Pool

1.4.10
Seated box jumps x 10
Squat - 3x5
Push press - 3x5
pullups and dips - 2 x max reps each

Winter Break Workouts
#1
Seated Box Jumps x 12 jumps
Overhead Squat - 3x8
Squat 4x5
Bench Press 4x5
Sit-ups and Supermen - 25 each x 2

#2
Max Rounds in 12 minutes of:
3 strict pull-ups
4 clap push-ups
5 squat jumps
6 knees-to-elbows

#3
Seated Box Jumps x 12 jumps
Deadlift - 4x5
Push Press - 4x5
Step-ups - 3x12 each leg
Pull-ups - 3x max reps

#4
4 rounds for quality of:
Sumo-deadlift high-pull x 10
dips or ring dips x max reps

3 rounds for quality of:
Thruster x 8
pull-ups x max


12.16.09
3 rounds each as quickly as possible of:
Double unders x 50
Lunge walk x 50 steps
Pull-ups x 10
Push-upsx10
Sit-upsx20

12.14.09
seated box jumps - 12 jumps
overhead squat - 3x8
deadlift 5x5
press 5x5
knees-to-elbows 3x max reps

12.9.09
4 rounds for quality of:
Sumo Deadlift high pull x 5
push-ups x 10

4 rounds for quality of:
Thruster x 10
strict pull-ups x 5

12.7.09
seated box jump - 10 jumps
squat 4x10
press+push press 5+5 x 4
weighted pull-ups 5x3

12.2.09
as many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats

11.30.09
5 rounds for quality
deadlift x 5
box jump x 10
5 rounds for quality
press/push press x 5
strict pull-ups x max

11.27.09
squat 4x5
press 4x5
deadlift 3x5
pull-ups and dips - 2x max

11.25.09
4 rounds for quality
sumo-deadlift high-pull x 7
ring dips/dips x 10
4 rounds for quality
thruster x 5
pull-ups x max
11.23.09
squat 3x5
press 3x5
deadlift 3x5
pull-ups 3 x max reps
dips 3 x max reps

11.19.09
3 rounds for time of:
knees-to-elbows x 10
65 pound shoulders to overhead x 15
sit-ups x 20

11.17.09
squat 5x5
press 5x5
deadlift 5x5
pull-ups - 2 x max reps
dips - 2 x max reps

10.20.09
Deadlift 5x5
Push press 5x5
3 rounds for time of:
20 box jump
30 sec. plank hold

10.14.09
five Tabata intervals each of thrusters and pull-ups
five Tabata intervals each of sumo deadlift high pull and push-ups

10.8.09
sumo deadlift high pull - 3x8
bench press - 3x5
pull-ups - 3 x max
dips - 2 x max

10.5.09
squat 3x5
press 3x5
deadlift 3x5

10.1.09
Tabata intervals of Pull-ups, Push-ups, Sit-ups, Tire Flip

9.28.09
5 rounds not for time of:
deadlift x 5
clap push-ups x 5
4 rounds not for time of:
press x 5
pull-ups x max reps

9.23.09
1 round,  four minutes per station
pull-ups - minimum 30 reps
dips - minimum 30 reps
45 pound thruster - minimum 30 reps
tire flip and jump - rotate with group

9/14/09
4 rounds, not for time:
Sumo Deadlift High Pull x 7
Clap push-ups x 7
then
4 rounds, not for time:
Press x 5
Air squat x 25

9/10/09
Movement Drills
5 rounds, not for time:
Deadlift x 5
Dips/Ring dips x 10
3 rounds, not for time:
Thruster x 5
Pull-ups x max reps


9/3/09
Squat 4x5
Press 4x5
Deadlift 4x5
Pull-ups and dips - 2x max reps each