May 22 2013
All levels Goat day EMOM x 10 Pick two skills that challenge you and alternate between them for 10 minutes, reps will be given based on difficulty and experience Fitness 3 rounds for time 25 KB swings 50 single skip rope revolutions Performance 3 rounds for time 10 OHS @50% 30 DU Sport 3 rounds for time 10 OHS 95/65 50 DU
May 21 2013
Fitness 4 sets RDL x 6-8 reps 45 seconds rest TRX/Ring horizontal row x 6-8 reps (slow down, speed up) 45 seconds rest Plank hold x 45 seconds 2 sets for times (add times for score) 500 m row 25 wall balls 15 jumping pull ups Rest 4 minutes Sport and Performance 4 sets RDL x 6-8 reps Rest 45 seconds Weighted pull ups x 3-6 reps “Jackie” 1000 m row 50 thrusters 45/35 30 pull ups
May 20 2013
Fitness 30 DU or 100 single skips 25 push ups 20 V sit ups 20 DB Push press 40/20 20 DB reverse lunges 40/20 Performance 50 DU 25 deficit push ups 20 K2E 15 shoulder to overhead 95/65 10 Reverse lunges in rack 95/65 Sport 50 DU 25 HSPU 20 T2B 15 Shoulder to overhead 135/85 10 Reverse lunges in rack 135/85
May 18 2013
Fitness 3 sets Good mornings x 12 Rest 60 seconds 60 seconds of DU practice Sport and Performance Deadlift 3 warm up 3 warm up 3 @ 80% 3 @ 85% 3 @ 90% All levels 2K Row Test Row is an all out effort with an attempt to establish new PR