Monthly Archives: October 2013

Fitness 20 minute AMRAP 10 DB push press 40/20 10 KB swings 16/12 10 box jumps 20″ Performance  20 minute AMRAP 10 push press 115#/75# 10 KB swings 24kg/16kg 10 Box jumps 24″   Sport Snatch 3-3-3-2-2-2-1-1 50-90% Clean and Jerk 3-3-3-2-2-2-1-1 50-90% Optional Squats

Fitness 5 sets of complex: 1 shoulder press + 2 push press + 3 push jerk 4 rounds for time 25 situps 250 m run 15 burpees Rest 60 seconds Performance and Sport 10 minutes of increasing: Power cleans: T&G triples For time 21-15-9 Power cleans 135#/95# Ring dips

Fitness and Performance Teams of 3, alternating reps as needed Team have 1 WB and 1 KB to share 5 sets for max reps 60 seconds Wall balls 60 seconds KB swings 60 seconds Burpees 60 seconds Plank 60 seconds Rest Plank and Rest together Sport 8 sets of complex: increasing loads Hang clean + Front Squat +Push press +Push jerk  Rest as needed between sets

Fitness Back squats 5-5-5-5-5 5 sets 1:30 on and 1:30 off 12 sand bag clean and press then Row max meters Performance and Sport Back squats 5-5-3-3-3 5 sets 1:30 on and 1:30 off 9 Thrusters 95#/65# Max CTB pull ups