Friday, September 18, 2009

Tuesday, September 15, 2009

M BASKETBALL

30 GHR SIT-UPS (10LB)
25 PULL UPS
5 ROUNDS

W BASKETBALL







UPPER BODY CROSSFIT:
DIPS X 10
2 KB ROW X 10
5 ROUNDS FOR TIME

LIFT:
SQUATS 4X6
PULL FROM THIGH 3X6
KB SUIT CASE RDL 5X5ea
LOWER BODY PLYOS:
VERTICAL JUMPS TO ALTITUDE LANDINGS X 10
RUSSIAN HOPS 3X5ea

RUN:
ZIG-ZAG DRILL X 10ea
QUICK FEET DRILLS 4X30sec

Monday, September 14, 2009

W BASKETBALL

LOWER BODY CROSSFIT:
KB SWING X 20(16) X 15 (20) X 10 (24) X 5 (28)
4ROUNDS

LIFT:
BENCH PRESS 4X3
DB INCLINE PRESS 5X3
SHOULDER COMBO 3X/8/8/8

Friday, September 11, 2009

GYMNASTICS

WALKING ON HANDS FOR 10YARDS X 2
"L" HOLDS ON A PULL UP BAR X 1MIN
KNEES TO ELBOWS FOR 30SEC X 2

"BEGINNERS TABATA"

SQUATS
20SEC/10SEC X 8
1MINUTE REST
PUSH UPS
20SEC/10SEC X 8
1MINUTE REST
SIT-UPS
20SEC/10SEC X 8

NEXT TIME WE WILL ADD PULL UPS! NICE JOB LADIES!

M BASKETBALL

AT MOXIE!!

ROWER X 1MIN
AB MAT SIT-UPS X1MIN
PUSH PRESS X 1MIN (BAR)
JUMP ROPE X 1MIN
REST X 1MIN

3 ROUNDS !

W BASKETBALL





















ABS:
PLANKS

LIFT:
EDI PULL UPS (6,3,1) 4 ROUNDS
RENEGADE ROWS 5X5
SHRUG COMBO 3X2X10/20






Thursday, September 10, 2009

W BASKETBALL














LIFT:
HANG CLEANS 3X3
PULL FROM FLOOR 5X5
RDL 3X6
CROSS OVER STEP-UPS 3X6ea

RUN:
SPARTAN DRILL X 10
ZIG-ZAG DRILL X 20

Tuesday, September 8, 2009

M BASKETBALL



















LIFT:
SQUATS 5X4
RDL + SWINGS 5X6+10
LOWER BODY PLYOS:
PLYO STEP-UPS 3X10ea

BENCH PRESS 5X4
ADA DROPS 3X10
DB SINGLE ARM PRESS 3X6ea
SHOULDER COMBO 3X10/10/10
DB SINGLE ARM ROW 3X10ea
SKULL CRUSHERS 3X6/6/6


W BASKETBALL







UPPER BODY CROSSFIT:
PUSH UPS X 20-18-16-14-12-10-8-6-4-2
SIT-UPS X 40-36-32-28-24-20-16-12-8-4

LIFT:
SQUATS 4X8
PULL FROM THIGH 3X8
KB SUIT CASE RDL 4X6ea
RUN:
ACCELERATION WORK
SUICIDES

Monday, September 7, 2009

SWIMMING




KB SWING X 10-9-8-7-6-5-4-3-2-1 ( 28/24/20)
PULL UPS X 10-9-8-7-6-5-4-3-2-1
TURKISH SIT UPS X 10-9-8-7-6-5-4-3-2-1 (25LB)


FASTEST TIME: RUDDIE 6:31
SLOWEST TIME: MACKY 8:57