April 30 2013
Level 2 Strength Push press 3-3-3-3-3 (75%-85%-95%) Conditioning EMOM x 10 6 burpees 9 wall balls 20/14 Level 1 and Fundamentals Strength Push press 5-5-5-5-5 (60%-70%-80%) Conditioning EMOM x 10 3 burpees 6 wall balls 14/10 ***if you do not complete the Burpee and WB in the 60 time, rest the entire next minute
April 29 2013
This week is the end of the April Challenge: Journal points total Weigh-in #2 Benchmark workout All levels 15 minutes to review and work on some of your goals Level 2 “Helen” 3 rounds for time 400 m run 21 KB swings 24/16 12 pull ups Level 1 “Annie” 50-40-30-20-10 DU Ab mat sit ups Fitness “Single Annie” 100-80-60-40-20 Single skips 50-40-30-20-10 Ab mat sit ups
April 27 2013
Burgener warm up Level 2 EMOM x 7 20 DU then… 1 Power Snatch Goal is to keep increasing the load over the 7 sets Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 24/16 AMRAP T2B Rest 4 minutes between sets Level 1 EMOM x 7 3 Power Snatch Load increases every second minute Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 16/12 AMRAP K2E Rest 4 minutes between sets Fundamentals EMOM x 7 5 Power Snatch Bar only, work on creating speed Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 16/12 AMRAP Ab mat sit ups Rest 4 minutes between sets
April 26 2013
Mobility Peanut lacrosse ball t-spine overhead extension Lacrosse ball top rib tacking Dragon pose with foot hold 1/2 pigeon with knee blocking Level 2 “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull ups Level 1 “Cindy” AMRAP 20 5 Pull ups 10 Push ups 15 Air squats Fundamentals AMRAP 20 5 push ups 10 Horizontal ring rows 15 Air squats