Aug 7 2013
Fitness Pullup challenge Final Test Back Squats 5-5-5-5-5 150 Skip rope revolutions 250 m run 40 SDHP w/KB 250 m run 30 Step ups with sand bag 250 m run 20 wall balls 20/14 250 m run Sport and Performance Back Squats 3-3-2-2-1-1 Master’s Final event 2013 100 DU 100 m sprint 4 rope climbs 100 m sprint 30 Front squats 135/95 100 m sprint 100 m farmer walk 70/50 20 DB snatch 70/50 100 m sprint
Aug 6 2013
Fitness Push press 3-3-3-3-3 3 minute clock 5 sets: Max unbroken push ups with time remaining row max metres Rest 60 seconds between sets Sport and Performance Muscle snatch 3-3-3 @75% Power snatch 2-2-2-2 @75% 1 Power clean + Push jerk 2-2-2-2 @75% 3 rounds for max load Sled Push (50 feet) Rest 2-3 minutes between sets ***If the sled stops moving = No rep ***Make smart weight increases
Aug 5 2013
Holiday Team workout Take 15 minutes to establish today’s 1 RM Dead lift with perfect spine angle “Share the load” 20 minute AMRAP Teams of 2, Relay 400 m run with sand bag Then… 3 HSPU 6 deadlifts @ 50% of today’s load 12 Pull ups 24 DU
Aug 3 2013
All levels 50 box jumps 24/20 50 jumping pull ups 50 kb swings 16 kg 50 walking lunges 50 K2E 50 Push press 45/35 50 back extensions 50 wall balls 20/14 50 burpees 50 DU