UNCG Rugby Workout, 3/1/11

Warmup: 3min Bike/Row/Run, 60 sec Plank, 20 Lunges each leg.

Strength: 3 sets of 8 Front Squat BB.

Metabolic Conditioning: Complete rounds of 21-15-9 of {DB Hang Clean 35#, Situps, Air Squats}. This should take less than 5 minutes, my wife and I did it on Sunday night and both of us finished under 4. Scale the weight accordingly.

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Can Scotland or Ireland stop England from completing the Grand Slam.

UNCG Rugby Workout, 2/28/11

Tough away match this weekend, but heads up we are heading into the biggest week of preparation with the match against Elon. The workouts this week are designed to be fast and intense, so go hard and get it done.

Warmup: 2 rounds of {10 pushups, 10 situps, 10 back extensions, 10 squats}

Strength: 5 supersets of 5 Push Press DB/3 Deadlifts

Metabolic Conditioning: 6 x 200m Row beginning every 2 minute with the REST the remainder of the 2 minutes before the next row.

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I had the opportunity to workout at CrossFit Verve in Denver, CO. It was an awesome time and the coaching was great, but that altitude thing is no myth.