July 8 2013
Fitness Pull up challenge Week 4, Day 1 EMOM 25 single skips + push up Increase the number of push ups 1 rep each minute Performance 3-3-3-3-3 Overhead Squats (technique) EMOM 15 DU + Ring dips Increase the number of ring dips 1 rep each minute Sport 1-1-1-1-1 Overhead Squats (AHAP) EMOM 15 DU + HSPU Increase the number of HSPU 1 rep each minute
July 6 2013
3 rounds for reps: 60 seconds Burpees 60 seconds 75 pound Power snatch 60 seconds Box jump, 24″ box 60 seconds 75 pound Thruster 60 seconds Chest to bar Pull-ups 60 seconds Rest
July 5 2013
Fitness A) 400 m row 10 Russian swings 40 single skips Rest 4 minutes B) 800 m row 20 Russian swings 80 single skips Rest 4 minutes C) 1000 m row 30 Russian swings 100 single skips Sport and Performance A) 500 m row 15 KB swings 24/16 30 DU Rest 4 minutes B) 1000 m row 30 KB swings 24/16 60 DU Rest 4 minutes C) 1500 m row 50 KB swings 24/16 100 DU ***Airdyne and Ski erg are also an option 🙂
July 4 2013
Fitness 4 sets for technique Single hand, single leg shoulder press x 6-8 each Medicine ball clean x 10 GHD hip extension x 12 4 sets for time 250 m row 12 box jumps 6 Burpees Performance and sport 1-1-1-1-1-1-1 Split Jerk For time 100 DU 800 m run 60 wall balls 40 pull ups 20 burpees 10 HSPU