Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.4)
Time 8:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 14:10.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, December 31, 2016
Saturday, December 24, 2016
S&S 32kg to 40kg (1jj)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 8:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 15:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 8:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 15:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, December 17, 2016
S&S 32kg to 40kg (1ii)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:10.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:10.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, December 10, 2016
S&S 32kg to 40kg (1hh)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.2)
Time 9:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 5.9)
Time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, December 3, 2016
S&S 32kg to 40kg (1gg)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.3)
Time 9:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 15:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.3)
Time 9:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 15:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 26, 2016
S&S 32kg to 40kg (1ff)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.4)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 13:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.4)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 13:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 19, 2016
S&S 32kg to 40kg (1ee)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 12, 2016
S&S 32kg to 40kg (1dd)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 17:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 17:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 5, 2016
S&S 32kg to 40kg (1cc)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 29, 2016
S&S 32kg to 40kg (1bb)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 22, 2016
S&S 32kg to 40kg (1aa)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 6.0)
Time 16:30.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 6.0)
Time 16:30.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 15, 2016
S&S 32kg to 40kg (1z)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 8, 2016
S&S 32kg to 40kg (1y)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 1, 2016
S&S 32kg to 40kg (1x)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 18:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 18:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 24, 2016
S&S 32kg to 40kg (1w)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:40.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:40.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 17, 2016
S&S 32kg to 40kg (1v)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 10, 2016
S&S 32kg to 40kg (1u)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:40.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:40.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 3, 2016
S&S 32kg to 40kg (1t)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 27, 2016
S&S 32kg to 40kg (1s)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 20, 2016
S&S 32kg to 40kg (1r)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, August 12, 2016
S&S 32kg to 40kg (1q)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, August 5, 2016
S&S 32kg to 40kg (1p)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, July 29, 2016
S&S 32kg to 40kg (1o)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, July 22, 2016
S&S 32kg to 40kg (1n)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, July 15, 2016
S&S 32kg to 40kg (1m)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, July 8, 2016
S&S 32kg to 40kg (1l)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, July 1, 2016
S&S 32kg to 40kg (1k)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, June 24, 2016
S&S 32kg to 40kg (1j)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, June 17, 2016
S&S 32kg to 40kg (1i)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:40.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:30.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:40.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:30.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, June 10, 2016
S&S 32kg to 40kg (1h)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, June 3, 2016
S&S 32kg to 40kg (1g)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:35.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:35.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, May 27, 2016
S&S 32kg to 40kg (1f)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:00.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:00.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, May 20, 2016
S&S 32kg to 40kg (1e)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:35.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:35.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, May 13, 2016
S&S 32kg to 40kg (1d)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, May 6, 2016
S&S 32kg to 40kg (1c)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 29, 2016
S&S 32kg to 40kg (1b)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 22, 2016
S&S 32kg to 40kg (1a)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 16:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 15, 2016
S&S 32kg (e)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 9:55.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 8, 2016
S&S 32kg (d)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:50.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 1, 2016
S&S 32kg (c)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 18:10.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 18:10.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, March 25, 2016
S&S 32kg (b)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
Average time 17:40.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
Average time 17:40.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, March 18, 2016
S&S 32kg (a)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.8)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.7)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
Average time 10:00.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.8)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.7)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
Average time 10:00.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
Average time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, March 11, 2016
OS Reset III
Mon, Tue, Thu, Fri.
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups x 5,3,2 (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 30 sec to 4 min 10 sec).
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups x 5,3,2 (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 30 sec to 4 min 10 sec).
Friday, March 4, 2016
OS Reset II
Mon, Wed, Fri.
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 40 sec to 4 min 10 sec).
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 40 sec to 4 min 10 sec).
Friday, February 5, 2016
OS Reset
Monday through Friday.
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 50 sec to 4 min 10 sec).
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 50 sec to 4 min 10 sec).
Friday, January 15, 2016
S&S 32kg to 40kg (3b)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, January 8, 2016
OS Reset
Monday through Friday.
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 25 sec to 4 min 15 sec).
Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 25 sec to 4 min 15 sec).
Friday, January 1, 2016
S&S 32kg to 40kg (3a)
Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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