Sept 25 2013
All levels With a partner Alternating reps 6 x 60 sec sled push @ average BW Rest 2 minutes between sets Record # of lengths as team Rest 4 minutes 6 x 30:60 row for calories 30 sec work : 60 sec rest Record total calories as team
Sept 24 2013
Fitness and Performance TGU x 3 each arm Bulgarian split squats x 6-8 each leg Weighted Plank hold x 45 seconds 3 rounds: 400 m run 25 ab mat sit ups 15 Burpees 2 minute Rest Sport Snatch High pull @65%-85% (of snatch) 3-3-3-3-3 Power Snatch @65% 3, 70% 3-3, 75% 3 Power Clean @65% 3, 70% 3-3, 75% 3 Power Jerk @65% 3, 70% 3-3, 75% 3
Sept 23 2013
Fitness 4 sets: 1 hand/1 leg shoulder press x 12 each Strict K2E x 6-8 60 seconds DU practice 12 min AMRAP 15 sand bag clean and press 50 skip rope revolutions (30 DU unbroken) Sport and Performance Shoulder press 3-3-2-2-1-1 4 sets of complex, rest 60 – 90 sec between each set 1 arm KB swing x 5 each 1 arm KB C&J x 5 each 1 arm KB Snatch x 5 each Treat this as a skill development workout, choose a load you can move efficiently for the entire time
Sept 21 2013
Teams of 3, 25 minute AMRAP One person rowing the other 2 alternate the following rep scheme 5 pull ups 10 push ups 15 air squats Score is total rowing distance + # of sets completed Athletes must rest when rower stops. To maximize success: Communication and strategy are key….and remember even the best plans will change on the fly.