ROP - special report drills

week 14 day 4
ROP - special report drills

buy in:

• 20 pushups
• 3X5 goblet squat (30#kb)

WOD:

• 5X2 Floor press (20kg)

cash out:

• ropes tabata

NOTES:
late workout, to tired to workout this morning 
its easier lifting heavy weight in the afternoon!!!

ETK - Special Reports drill

week 8 day 4
ROP - special reports drill

buy in:

• play with 4 year olds till noon ;)
• play with/run after 3 year olds till 2pm ;)
• 20 pushups
• 20 bw squats

WOD:

• special reports drill #4
• 5X3 floor press (20kg)
• :30 seconds rest between sets

cash out:
The Swinging Abs Workout

• 35 swings (24kg)
• 35 Anchored (or full) sits ups holding kb (8kg)
• 30 swings
• 30 oblique crunches- 15 each side
• 25 swings
• 25 crunches
• 20 swings
• 20 Russian Twists w/kb (8kg)
• 15 swings
• 15 bicycles
• 10 swings
• 10 kte's
• 5 swings
• 5 planks (20 sec hold/10 sec rest)

• finish up with 20 pushups

NOTES:
floor press:
** I really like this exercise. It is truly a full body exercise.
cash out notes:
** used Bertha (24kg kettlebell) for all the swings, 8kg for the ab work w/kb
** took about 10ish minutes

ETK - Variety Day

week 7 day 4
ROP - variety day
special report drills

buy in:

• tgu
• 12kg
• 5l/5r

WOD:

• special report drill #4
• floor presses 5X2
• 20kg

cash out:

• jumprope - white manila- 2#
• 20 rounds
• 30 seconds on/ 10 seconds rest

• accumulate 2:00 plank hold 

NOTES:
floor press
** :30 seconds rest between sets
** great full body, tension exercise!
** hard! 
jumprope:
** wanted to do 10 minutes, couldn't figure out how many rounds that would be, so I just did 20 rounds.
** kept a steady pace, since its not a tabata... and it was still tough!
**fun!