April 20 2013
Level 1 and fundamentals 3 sets DB Floor press x 10-12 KB swings x 20 (Heavy Russian) Conditioning 3 rounds for time 12 Burpees 250 m run100 skip rope revolutions Level 2’s Barbell floor press 3-3-3-3-3 Conditioning 3 rounds for time 12 DB Burpees 250 m run 50 DU
April 19 2013
Level 2 Strength Overhead Squats 3-3-3-3-3 Conditioning AMRAP x10 500 m row (buy-in) Then… 3 wall balls 20/14 3 pull ups 6 wall balls 20/14 6 pull ups and continue ladder until time is up. Level 1 and Fitness Strength 4 sets Front squats x 8-10 Supine ring rows x 10-12 Conditioning AMRAP x 10 minutes 400 m row (buy-in) Then 3 wall balls 14/10 3 KB swings 6 wall balls 14/10 6 KB swings and continue ladder till time is up.
April 18 2013
Level 2 Strength/skill 3 sets T2B x 10 MU x 1-3 4 sets 1 Snatch + Hang Snatch Conditioning AMRAP 6 5 hang snatch 95/65 10 HSPU 20 DU Level 1 and Fitness Strength 4 sets V sit ups x 10 Ring dips x 3 Skills 10 minutes practice DB snatch and decide on a weight for the AMRAP Conditioning AMRAP 6 10 DB snatch 50 skip rope revolutions or 20 DU
April 17 2013
Level 1 and 2 Strength 10-15 minutes work up to a heavy C&J Conditioning 5 rounds for time 10 Clean and Jerks 115/75 10 burpee pull ups Fundamentals Strength 3 sets Horizontal ring rows x 12 Turkish get ups x 2 each arm Conditioning AMRAP 3 minutes x 3 DB Renegade row x 6 DB push press x 9 DB lunges x 12 Rest 60 seconds between AMRAP’s and continue where you left off each time.