Monthly Archives: June 2013

All levels Front Squats 3-3-3-3-3 (80-85-90) Max effort Sled push x 4 Score = Weight x distance (20 : 2 min)

Fitness 3 sets TRX reverse fly I-T-Y x 9 6 Goblet squat hold x 3 sec hold (focus on pushing “knees-out”) 1/2 Turkish get up x 6 each side For time 21-15-9 Wall ball TRX or Ring row Performance and Sport 3-3-3-3-3 Thrusters For time 21-15-9 Wall balls Pull ups  

Fitness Shoulder press 5-5-5-5-5 (75-80-85%) 10 minute AMRAP 6 Bench dips w/feet elevated or ring dips 20 walking lunges with DB 250 m row Performance 1-1-1-1-1 Power snatch + snatch grip OHS 10 minute AMRAP 6 HSPU 20 DB walking lunges 35#/25# 30 DU Sport 1-1-1-1-1-1-1 2-Position Snatch heaviest possible, rest 60 sec. 10 minute AMRAP 5 HSPU (w/deficit) 10 hang power snatch 75#/55# 20 BB Walking Lunges front rack 75/55#

All levels 3 rounds for reps 1 min Wall ball 1 min Rest 1 min D.U. 1 min Rest 1 min SDHP w/KB 1 min Rest 1 min Box jumps 1 min Rest 1 min Row or Airdyne or Ski (calories) 1 min Rest