Monthly Archives: July 2013

A) 6 sets of: 90:30 20 sit ups AMRAP DU Rest 3 minutes B) 6 sets of: 30:60 Rowing for meters Rest 3 minutes C) 6 min AMRAP 6 SDHP KB 24/16 6 Burpees Review results from June 2012

Fitness 4 sets of 5-8 reps Back Squats 5 rounds 100 skip rope revolutions 5 burpees 10 air squats Performance and Sport Snatch 1-1-1-1-1 85% Back Squats 2-2-2 80% 2000 m Row every 250 m 5 pull ups 10 push ups 15 air squats

Fitness Re-test for pull up challenge Pull up challenge Week 4, Day 1 4 sets for load: One arm DB Row x 6-8 Rest 45 seconds Ring dips x 3-6 Rest 45 seconds Russian KB swings x 10-12 (AHAP) 15 minutes to work on Level One requirements Coach will be available to assist Performance and Sport “The other total” 3 attempts at 1RM of: Power Clean Bench press Overhead Squat ***add heaviest set of each together for total

Fitness 4 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Rest 2 minutes 6 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Rest 2 minutes 8 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Sport and Performance 4 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps30 KB swings 40 DU Rest 2 minutes 6 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps 30 KB swings 40 DU Rest 2 minutes 8 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps 30 KB swings 40 DU