Monthly Archives: August 2013

Fitness 8 minute AMRAP 3 strict pull ups 10 V sit ups Rest 3 minutes 6 minute AMRAP 3 push ups 10 box step ups Rest 3 minutes 4 minute AMRAP 3 Burpees 10 KB swings Performance and Sport in 15 minutes establish 1 RM Thruster For time: 10-9-8-7-6-5-4-3-2-1 Thruster’s with 50% of today’s 1 RM For time: 5 rope climbs 20′

2 rounds of: Partner workout Both working at the same time and resting at the same time 60 seconds of wall balls 60 seconds rest 60 seconds of plank on rings 60 seconds of rest 60 seconds Reverse lunges with sand bag 60 seconds of rest 60 seconds of sled push (if rain, sub rowing machine) 60 seconds of rest Score is total reps for both athletes, Stopping on ring support subtract 1 point for every second

All levels Accumulate 5 minutes of plank support on rings Accumulate 5 minutes of hip mobility (band, lacrosse, roller) Fitness 5 rounds for time 100 rope revolutions 20 Wall balls 14/10 **Wall balls must be performed unbroken, 6 burpee penalty for stopping or dropping Performance 5 rounds for time 10 DU 20 Wall balls 20/14 **Wall balls must be performed unbroken, 6 T2B penalty for stopping or dropping Sport 5 rounds for time 30 DU 20 Wall balls 20/14 DU and Wall balls must be performed unbroken to count…manage your rest accordingly DU penalty = start over WB penalty = 6 T2B

Fitness 10 minutes of working technique of the Snatch and Clean and Jerk with class 4 sets of: Weighted glut bridge x 6-8 DB side bends x 6-8 each Medicine ball clean x 6 Rest 3 minutes then… Choice of: 2 k row or 1 mile run the goal is to challenge your level workbooks Sport and Performance Snatch off blocks (above knee) Take 10 minutes to work up to a heavy triple, then perform 3-3-3 at same loading Clean and Jerk off blocks (above knee) Take 10 minutes to work up to a heavy double, then perform 2-2-2 at same loading Rest as needed between each set