May 31 2013
Fitness Shoulder press 5-5-5-5-5 (60-65-70%) 3 rounds for time: 400 m run 20 wall balls 20 Ring rows Sport and Performance Shoulder press 5-5-5-5-5 (60-65-70%) For time: 1000 m row 10 HSPU 20 Box jumps 24″/20″ 40 pull ups 60 wall balls 800 m run
May 30 2013
Sport 5-5-5-5-5 (60-65-70%) Dead lifts Perfecting mechanics is the key here AMRAP 12 minutes 50 single skips 12 V sit ups 6 Burpees Performance and Sport 5-5-5-5-5 (60-65-70%) Dead lifts Perfecting mechanics is the key here AMRAP 12 minutes 3-6-9-12-15-18 etc… T2B Burpees 25 DU between each set
May 29 2013
Fitness 4 sets DB snatch x 12 (alternating) Plank with leg lift x 6 (alternate 20 sec hold) Hang from pull up bar x 20 seconds (chin over bar) 2 K row for time Sport and Performance 1-1-1-1-1 3 position Snatch (floor-mid hang-high hang) Rest as needed between sets, increase load but maintain perfect mechanics 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @60% 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @70% 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @75%
May 28 2013
Fitness Alternating minutes for 30 minutes 5 push ups 10 sit ups 15 air squats You have 2 minutes to complete reps, rest with time remaining Performance Alternating minutes for 30 minutes 5 pull ups 10 push ups 15 air squats You have 2 minutes to complete reps, rest with time remaining Sport “Chelsea” 30 minute EMOM 5 pull ups 10 push ups 15 air squats You have 60 seconds to complete reps, rest with time remaining