May 27 2013
Fitness “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken skipping (tripping = start set over) Time Cap of 8 minutes Performance and Sport “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken DU (tripping=start set over) Time cap of 8 minutes All levels 4 rounds each for time 400 m row 400 m run Team relay… both must complete 1600 m, both working at same time must complete distance before passing the baton In case of rain (option 2) Teams of 2, for calories, break up time evenly 5 minute AMRAP Rowing Rest 60 seconds 5 minute AMRAP Ski Erg Rest 60 seconds 5 minute AMRAP Airdyne Rest 60 seconds 5 minute AMRAP Rowing Rest 60 seconds
May 25 2013
All levels 2 rounds for reps, teams of 2, alternating complete rounds 3 minute AMRAP 12 Box jumps 24/20 100 foot Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 1 Rope climb 15’/12′ 2 minute station for reps 60 seconds rest 3 minute AMRAP 12 DB snatches 40/25 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest Cash out: Performance and Sport “Flight simulator” For time Unbroken DU 10-20-30-40-50-40-30-20-10 **if u trip start that set over…pause between sets
May 24 2013
Fitness Box Squats 2-2-2-2-2 @60% work on speed off the box 10-9-8-7-6-5-4-3-2-1 Wall balls Ab mat sit ups 3 burpee interruptions on the minute Sport and Performance Back Squats 5 warm up 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 95% + 10-9-8-7-6-5-4-3-2-1 Wall balls Ab mat sit ups 3 burpee interruptions on the minute
May 23 2013
Fitness 5 sets for technique Renegade rows x 10 High box jump x 1.1.1 Triceps bench dips x 8-12 Rest 60 – 90 seconds between sets Performance 5 rounds for reps Bench press @65% x max reps Pull ups x max reps Rest 3 minutes between sets Sport “Lynne” 5 rounds for reps Bench press BW x max reps Pull ups x max reps Rest 3 minutes between each set