past sessions: 20100703:0800 5 ball slam10 pushup15 KB swings 11 rounds borrowed from GYMJONES, an eye opener to all, especially heather (its her second time training with us) heather: 15:36 15# ball, alternated 18/25 # kb, modified pushupsemily: 14:24 20# … Continue reading →

warmup w/ KB intro, basic drills workout: sandbag clean form 15 yd sandbag relay: carry all sandbags (3@25, 2@40, 2@50, 1 @ 65, 1 @ 85) to end of driveway, pile up, and sprint back. tire drag : 30 ydtire … Continue reading →

warmup: 3×20 squats3×15 squat jumps3×10 split jumps3×5 tuck jumps5x knee jumps workout:25x kb swing + 25x situp + 25x swing + 25x ball slam + 25x swing + 25x slasher-to-halo + 25x swing + 2:00 (accumulative) in front plank then … Continue reading →