March 5 2013
Level 1 and 2 Strength 4 sets of Shoulder press x 5 45 seconds rest 20 Hollow rocks Conditioning 10 power cleans 20 push ups 30 air squats 40 ab mat sit ups 500 m row 40 ab mat sit ups 30 air squats 20 push ups 10 power cleans Fundamentals Strength Shoulder press x 6-8 reps Rest 45 seconds Hold plank x 45 seconds Conditioning 10 med ball cleans 15 push ups 20 air squats 25 sit ups 300 m row 25 sit ups 20 air squats 15 push ups 10 med ball cleans
March 4 2013
Level 2 Skill/Strength: 15 minutes practice the Overhead Squats(sets of 3, perfect form) Conditioning: 5 rounds for time 20 Wall ball 20#/14# (10-9 target) 20 Box jumps 24″/20″ 50 Double under’s Level 1 Conditioning 4 rounds for time 20 wall balls 20#/14# (9-8 target) 20 walking lunges with ball 100 single revolutions (5 DU per set of 100 singles) Fundamentals Conditioning 3 rounds for times 20 wall balls 14#/10# 20 walking lunges 100 single revolutions Rest 60 seconds between rounds