July 31 2013
Fitness 4 sets TRX reverse fly’s x 9 (I-T-Y) 1 clean + 6 single leg DL with knee drive Pull up challenge reps Week 6, Day 2 Teams of 2, alternate rounds, 5 each 10 burpees 20 DB push press 30 mt. climbers Performance Front Squats 3-3-2-2-1-1 For time 500 m row 20 pull ups 40 walking lunges with KB’s 24/16 20 pull ups 500 m row Sport Front Squats 3-3-2-2-1-1 For time 500 m row 20 CTB pull ups 40 walking lunges with bar over head 95/65 20 CTB pull ups 500 m row
July 30 2013
Fitness 4 sets Reverse lunge rotational sand bag clean x 10 each Ring row x 10-12 Plank hold x 45 sec 10 min AMRAP 100 m sand bag carry 10 sand bag ground to shoulder 10 sand bag squats 25 skip rope (10 DU) Performance 3 sets for technique Practice kipping efficiency x 6-12 Wall climbs x 3 Split Jerk 2-2-1-1 5 min AMRAP 5 burpees 5 ring dips Sport 3 sets for technique CTB pull ups x 10-12 (unbroken) HS walk x 10-15 m Skin the cat x 3-5 (controlled) Split Jerk 2-2-1-1 5 min AMRAP 5 burpees 5 ring dips ***use a muscle up to get on rings if you have the skill
July 29 2013
Fitness 4 sets for technique Push ups x 8-12 Sand bag RDL x 6-8 DB push press x 10-12 Pull up challenge reps Week 6, day 1 Rest 30-45 seconds between movements 4 rounds for time 250m run 15 wall balls 20/14 Sport and Performance Hang Snatch 2-2-2 @65% Front Squats 3-3-3 @75% Back Squat 1-1-1 @85% Every second minute for 12 minutes 20 DU 5 Power Snatch 95/65 – 75/45
July 27 2013
Fitness Teams Relay, run together 800 m row 70 Alternating burpees 60 partner wall ball shots 14/10 50 feet sled push 150/100 50 feet sled pull 150/100 40 ab mat sit up med ball pass 10# each 30 ring rows with feet elevated 20 push ups 400 m run Sport and Performance Teams Relay, run together 800 m run 70 Alternating burpees 60 partner wall ball shots 20/14 50 feet sled push 240/150 50 feet sled pull 240/150 40 partner leg toss 30 pull ups 20 HSPU 1000 m row **Sled push = partner 1…Sled pull = partner 2 **If you are using 2 different wall ball loads, hold ball in rack position until partners ball return to hands… a dropped wall ball shot = no rep.