Monthly Archives: September 2013

All levels 10 minutes of mobility then… 10 minutes practicing the workout movements Goat day EMOM x 20 Pick 2 movements that you are working on perfecting, every minute perform movement and rest with time remaining. Rep scheme will be given based on difficulty and your experience. some examples include: Toes to bar, pull ups, pistols, DU, MU, HSPU, Handstand walk, dips,

Fitness and Performance 5 sets of complex: 3 strict press + 2 push press + 1 push jerk 5 rounds for quality movement Every 4 minutes perform the following: 250 m row 20 wall balls Rules 1) Must be completed unbroken, 5 burpee penalty for stopping or dropping wall ball. Rule 2) If you miss the target or fail to get full depth add rep. Sport Build up to 1 RM Thruster in 15 minutes 3 rounds for times 10 Thrusters 95/65 15 CTB pull ups Rest to almost full recovery,  the goal is to go unbroken on both movements

Fitness and Performance 4 sets Reverse lunge Rotational sand bag clean x 6 each Rest 60 seconds Pull up (negatives) x 3-5 (3 sec eccentric) Rest 60 seconds 4 rounds for time 12 sand bag ground to shoulder (alternate) 250 run with sand bag 20 bear hug squats 50 skip rope Sport 2 position clean (floor/hang) x 5 3 rounds, not for time efficient movement with 80% intensity 1 Rope climb 2 Muscle ups 3 power cleans 175/115 4 HSPU 6″ deficit Sub: 3 CTB pullups + 3 ring dips if you are still working on your first MU

Fitness 3 rounds for reps 90 seconds Wall balls 30 seconds Rest 90 seconds KB swings 30 seconds Rest 90 seconds Plank on rings 30 seconds Rest 90 seconds Skipping rope 30 seconds Rest 90 seconds Rowing calories 30 seconds Rest Sport and Performance HBBS @85% 8-8-8 Snatch High pull @70(of snatch) 2-2-2 Snatch @75% 3-3-3, 80% 2-2