Monthly Archives: October 2013

All levels Goat Day EMOM x 20 pick two skills or movements that need attention and kill it! Option #2 If you can’t decide on your goats AMRAP 20 minutes 5 Burpees 10 Jumping pull ups 15 wall balls

Fitness and Performance 4 minutes of rowing at your average 5 K split, 20-24 SPM Rest 2 minutes 2 minute team sled push Alternate through each person in the team until time is up Add 20# every set Rest 2 minutes 4 minutes of rowing, try to match m to your previous distance 2 minute team sled pushes Alternate through each person in the team until time is up Add 20# every set Rest 2 minutes Sport EMOM x 12 Snatch start @50% and add load every 2nd minute OHS 4-4-4-3-3-3-2-2-2 @50-85%

Fitness 3 sets 5 DB snatches right + 10 lunging waiter walks 5 DB snatches left + 10 lunging waiter walks 60 seconds of DU practice between sets Single leg bridge hold x 20 sec each 50-40-30-20-10 reps of each for time Reverse lunges with medicine ball Ab mat sit ups Skip rope Performance Power jerk 3-3 Split Jerk 1-1-1-1-1 50-40-30-20-10 reps of each for time Reverse lunges with medicine ball Ab mat sit ups DU Sport Power jerk 3-3 Split Jerk 1-1-1-1-1 Row a 2K @ your 5K average split Set your pace boat and match it!

Fitness 4 sets 1 arm/1 leg DL x 6 each Plank hold x 45 seconds Russian step ups x 10-12 each 5 min x 3 Row 500 m then…AMRAP 10 push ups 10 kb swings Rest 3 minutes between sets Performance 4 sets RDL x 6-8 1/2 TGU x 3 each side Russian step ups x 10-12 each 5 rounds for time 10 DB Snatch (5R-5L) 30 m shuttle run Sport Snatch high pull 3-3-3-3-3 @80 – 110% of snatch Complex: Snatch + Hang snatch + OHS 1+1+1 x 5 @60-80% of snatch