PIT workout Feb 15, 2010

Warm-up

3 rounds:

• sprint 100m
• 10 pushups
• sprint back
• 10 swings

Skill work: back squat

Workout

4 rounds:

• 400m run
• 15 back squat (lighter than skill work)
• 15 dips (ring, off box, off step)

Tabata mountain climbers

50 sit-ups for time

PIT Workout Feb 14, 2010

Everyone say Happy Valentine’s Day to… Fran!

21-15-9

pullups
thrusters (M: 95lb, W: 65lb)

PIT February 8, 2010

Inspired by CrossFit Endurance.

Warm-up

• Dynamic stretches
• 3 rounds: V-ups 1 min, supermans 1 min

Workout

• 1 thruster
• 10 ring dips (scale to parallelette bar)
• 2/9, 4/8, 6/7, 8/6, 10/5, 12/4, 14/3, 16/2, 18/1

PIT Monday February 1, 2010

Buy-in

• 400m run
• Dynamic stretches
• Skill work: hang power clean
• 3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans

Workout

800m run

21-15-9

• box jumps
• back squat (body bar, barbell, or loaded barbell)
• butterfly sit-ups

800m run

Cool down

Stretch, roll out.

PIT Workout 27 Jan 2010

Warmup

• short run
• mobility work
• skill work: hang power clean

Workout

5 rounds for time:

5 burpee box jumps
10 weighted step-ups
20 butterfly sit-ups