Monthly Archives: June 2013

Fitness Teams of 2, 5 rounds of: 400 m run 30 wall balls 30 box jumps ***run together and divide reps as needed Performance and Sport 5 rounds for time 400 m run 30 wall balls 30 box jumps

Pull up challenge: Week 1 – Day 3 Fitness Front Squats 5-5-5-5-5 Work up to a heavy 5RM Performance and Sport Front Squats 5-5-3-1-1 (75-85-95-95+%) All levels AMRAP 10 min 1 Deadlift 1 Hang pwr clean 1 Front Squat 1 Push press ***Fitness 45/35 ***Performance 95/65 ***Sport 115/85

All levels Goat day EMOM x 20 Take two movements that challenge you Every minute perform the movement Reps will be given based on experience and skill level ***no pull ups allowed

Pull up challenge: Week 1 – Day 2 Fitness Bench press 5-5-5-5-5 (light-medium load) Between sets perform your pull up requirements Rest 60-90 seconds between each movement Sport and Performance Bench press 5-5-3-1-1 (75-85-95-95+%) Between sets perform your pull up requirements Rest 60-90 seconds between each movement