Monthly Archives: September 2013

Fitness Pull up (negatives) 3-3-3 + 10 jumping pull ups each set 5 minute clock x 2 20 Burpees 250 m row 20 KB swings AMRAP DU Rest 2 minutes between rounds Performance Weighted pull ups 3-3-3 + max BW strict pull ups each set 5 minute clock x 2 20 Burpees 250 m row 20 KB swings 24kg/16kg AMRAP DU Rest 2 minutes between rounds Sport 10 minutes of shoulder stability practice: reach roll and lifts band 90/90 rotations scapular push ups 15 minutes practicing HS skills: wall climb, free stand, walking 30 minutes of glut/hamstring mobility practice

All levels “Bagliore” Team AMRAP 34 minutes Odd Rounds (1-3-5-7-9 …) alternate movements 12 KB swings 9 Burpee box jumps 7 sit ups with med ball toss Even Rounds (2-4-6-8…) alternate full complex 12 Hand power cleans 75/55 9 Front squats 75/55 7 Push press/push jerk 75/55

Fitness and Performance 3 sets DB snatch x 10 alternating hands Wall balls x 10-15 unbroken (+ 1 loading or height) Contralateral  plank lifts x 6 each 5 minute AMRAP 5 push ups 10 air squats 25 ab mat sit ups Rest 3 minutes 5 minute AMRAP 5 burpees 10 KB swings 25 walking lunges Sport Power snatch @65% 3-3-3-3 Power clean @65% 3-3-3-3 Power jerk @65% 3-3-3-3 Teams of 2, 5 minute AMRAP, alternate every 5 reps Power Snatch 75/55

Fitness and Performance 4 sets Man makers x 5 Rest 45 seconds Single leg hip lift x 6 each Rest 45 seconds L-bar hang x 20 seconds Rest 45 seconds 5 rounds for Meters 10 KB swings 60 seconds of rowing 90 seconds rest Sport Back Squats @75% 5-5-5-5-5 Cleans off blocks (above knee) @65% 3-3-3-3-3 5 rounds for calories 10 KB swings 32/20 60 sec Airdyne (90% effort for total time) Rest 90 seconds