Monthly Archives: September 2013

Fitness 4 sets Bench dips x 6-10 (feet elevated) GHD hip extensions x 12 Heavy Russian swings x 10-15 (unbroken) Sled intervals 5 x 1 length (AHAP) Sport and Performance 3 sets KB snatches x 6 each 1 Rope climb (spanish wrap) Muscle up negatives x 3-5 (on low rings) Sled intervals 5 x 1 length (AHAP)

Fitness 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 50 foot shuttle run Performance 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 40#/25# 50 foot shuttle run Sport Snatch high pulls 3-3-3-3-3 @80-110% of snatch Complex: Snatch + OHS 2-2-2-2-2 @60-85% of snatch

All levels 30 minute AMRAP Teams of 2, 400 m sand bag carry 100 wall balls 100 calorie row 100 box jumps 100 pull ups 400 m sand bag carry 100 m sled push each Run together, alternate sand bag carry and alternate reps as needed  

Fitness and Performance 3 sets DB walking lunges x 20 (unbroken) Single arm single leg DB DL x 6-8 each Side plank x 20 seconds For time: 50-40-30-20-10 Skip rope Ab mat sit ups ***if you have DU, use them 🙂 Sport Power Snatch @65% 2-2-2, @70% 2-2-2 Power clean @65% 2-2-2, @70% 2-2-2 Power jerk @65% 2-2-2, @70% 2-2-2 Teams of 2, 5 min AMRAP Clean and Jerk 135/95 alternate every 5 reps

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