Monthly Archives: April 2013

Level 2 Strength/Speed Squat Clean 1-1-1 Front Squats 1-1-1 Conditioning For time 21-15-9 Power clean 135#/95# Lateral burpees over bar Level 1 Strength Squat Clean 1-1-1 Front Squat 1-1-1 Conditioning For time 21-15-9 Power clean @65% Lateral burpees over bar ***load is 65% of today’s clean from part one. Fundaments Strength 4 sets Goblet squats x 12 Between sets practice DU for 60 seconds Conditioning 3 rounds for time 30 KB swings 10 Burpees

Level 2 Skills 3 sets Butterfly pull ups x 10-15 (unbroken) Ring L-sit x 30 seconds Conditioning 3 rounds for time 15 pull ups 20 shoulder to overhead 95/65 25 push ups Level 1 Skills 3 sets Practice kipping x 6-12 reps V sit ups x 10 Conditioning 3 rounds for time 5 pull ups 10 push ups 15 DB push press 40#/25#  Fitness Skills 3 sets Horizontal ring rows x 6-12 Side plank hold x 30 seconds each side Conditioning 3 rounds for time 5 push ups 10 DB push press 30#/20# 25 ab mat sit ups  

All levels Mobility 15 minutes Banded pigeon with torso rotation Banded high hamstring unleashing Foam roll upper back and lats Foam roll quads and hip flexors Conditioning 21 minute Row with rate increase First 6 minutes @20-22 SPM Next 5 minutes @22-24 SPM Next 4 minutes @24-26 SPM Next 3 minutes @26-28 SPM Next 2 minutes @28-30 SPM Last 1 minute @30 + SPM Record total distance travelled ***If anyone is feeling up for it try this one on the ski erg 🙂

All levels Teams of 2, one person working at a time, alternate as needed “Share the fight” 3 rounds for reps 2 minutes at each station Wall balls 20/14 SDHP 75#/55# Box jumps 20″ Push press 75#/55# Row calories Count total reps for score