March 23 2013
Competitive group 13.3 12 minute AMRAP 150 wall balls 90 DU 30 MU All levels Strength/Stability 4 sets of: Dumbbell walking lunges x 20 steps Triceps dips x 12 reps Plank hold x 45 seconds Conditioning 4 minute AMRAP 10 KB swings 24/16 10 V sit ups 2 minute Rest 4 minute AMRAP 10 SDHP w/KB 24/16 10 ab mat sit ups
March 22 2013
Competitive group Rest/Recovery day and practice skills for 13.3 Wall ball – wide stance, tall posture, relax DU – clam, breathe, hand position MU – aggressive hip extension, Level 1 and 2 6 sets of: 2 minute running clock 300 m row then: max HSPU Rest 2 minutes
March 21 2013
Competitive group Mobillity/Prep Review how your body feels after yesterday’s WB-DU workout Banded hip openers Foam roll hips Smash triceps lacrosse ball neck/traps Muscle up practice Conditioning 10 minute AMRAP 5 ring dips 10 Heavy russian swings 20 DU Level 1 and Fundamentals Strength 4 sets Dead lifts x 4-6 One arm DB Row x 8-10 Plank hold x 45 seconds Conditioning 10 minute AMRAP 10 ring rows 10 KB swings 10 step ups
March 20 2013
All levels Mobility Lacrosse ball traps, upper back Banded rack position Banded lat pulls Skills 15 minutes Review your level sheets Practice scapular contractions and kipping pull ups Conditioning For time 50-30-20 wall balls 20/14 DU Stability Accumulate 2 minutes of weighted plank