Monthly Archives: August 2013

Fitness 3 sets of: DB Russian step ups x 6 each leg One arm DB row x 10-12 each arm 60 sec DU practice 3 sets of: Max reps of pushups with feet elevated 60 seconds of max cal Row Rest 2 minutes Max reps of unbroken wall balls 60 seconds of max cal Row Rest 2 minutes Sport and Fitness 6 sets, small incremental loading 1 strict press + 1 push press + 1 split jerk 3 sets of: Max reps of weighted ring dips 60 seconds of max cal Ski erg Rest 2 minutes Max reps of weighted pull ups 60 seconds of max cal Airdyne Rest 2 minutes

Fitness Teams of 3, alternating complete rounds of: 20 minute AMRAP 6 sand bag cleans 6 burpees over bag Then… 10 wall balls 10 calorie row Then… 1 Sled push 180/230 Sport and Performance Teams of 3, alternating complete rounds of: 20 minute AMRAP 3 power cleans 135/95 6 burpees over bar Then… 10 wall balls 10 calorie airdyne Then… 1 Sled push 180/230  

Fitness 2 sets: Bench dips x 10-15 reps Knee tuck on paralettes x 15-30 seconds 1.1.1 Broad jump for distance 60 seconds DU practice 5 rounds for time 10 HR push ups 20 KB swings (russian) 100 m sprint  Performance 2 sets: Ring dips x 3-6 reps L sit on rings x 15-30 seconds 1.1.1 high box jumps 1.1 Rope climb practice (1 J – 1 Spanish) For time: 5 rounds for time 5 Plyo push ups 10 KB swings 20 DU Sport 2 sets: MU x 1-3 reps L sit on rings x 15-30 seconds 1.1.1 high box jumps 1.1 Rope climb practice (1 J – 1 Spanish) For time: 5 rounds for time: 6 HSPU 8 T2B 20 DU

Fitness 3 sets 30 seconds hollow hold 30 seconds rest 30 seconds skip rope 30 seconds rest 30 seconds rope alternating waves 30 seconds rest 30 seconds jumping pull ups 30 seconds rest EMOM x 10 12 KB swings Sport and Performance 3 sets 30 seconds hollow hold 30 seconds rest 30 seconds DU 30 seconds rest 30 seconds rope alternating waves 30 seconds rest 30 seconds box jumps 30 seconds rest EMOM x 10 3 CTB pull ups 6 KB swings 32/20