Category: . P.E. Women


SMEG for week of Feb. 9

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 2 Comments
February 7, 2014

Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low

Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here

Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time

Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups

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P.E Women Feb. 3

Filed Under: . P.E. Women by Dan Burns — 1 Comment
February 4, 2014

Buy in:
75 squats
50 burpees
25 walking lunges

Then … with a partner, complete the following:
100 double-unders
75 wallballs (10-15lbs)
50 kettlebell snatch (1 pood)
25 pull-ups

1st partner goes through all movements; 2nd partner coaches. Switch movements after 2 minutes or 50/40/25/15 reps; whichever comes first. Then 1st partner coaches while second finishes reps.

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SMEG for week of Feb. 2

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
January 31, 2014

Strength
5-5-5-5-5 back squat
Set bar at 80% your one rep max; work your way up to a new 5 rep PR

Mobility
Protect those heel cords! Watch this video.

Endurance
5 RFT:
Row 500m
35 sit-ups

Gymnastics
For QUALITY:
Every minute on the minute for 10 minutes
Max pull-ups on the odd minute
Max dips on the even minute

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P.E. Women Jan. 29 | 7×7 #3

Filed Under: . P.E. Women by Mr. H — 5 Comments
January 29, 2014

7 RFT:

7 90-degree Squat Jumps (2 jumps = 1 rep)
7 Elevated Renegade Rows (L + R = 1)
7 Bent DB Rows
7 Side-to-side Medball Jump Squats (2 hops = 1 rep)
7 Reverse Inchworm
7 Side DB Kneeling Chops (7 left, 7 right)
1 minute of Side-Side Steppers

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P.E. Jan. 27

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 3 Comments
January 27, 2014

Women: 20 seconds work/10 seconds rest for six rounds of:
Men: 30 seconds work/15 seconds rest for four rounds of:
Medball cleans, 20 lb
Overhead squats, 75/45 lb
Push-ups
Record total number of reps completed of each exercise

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P.E. Women | 7×7 #2

Filed Under: . P.E. Women by Mr. H — 4 Comments
January 22, 2014

7 RFT:

7 Single-arm dumbbell power snatch (7 left, then 7 right)
7 Box step-ups
7 Single-arm dumbbell knee-to-elbow (7 left, then 7 right)
7 Skaters (for distance)
7 Dumbbell side chops (7 left, then 7 right)
7 Dumbbell jumping jacks
7 Alternating dumbbell rows (L+R=1)

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