Monthly Archives: October 2013

Teams of 2, both working at the same time 2 K row Tire flips across parking lot and back 800 m sand bag run (can switch as needed) 100 wall balls 400 m farmer walk 24kg/20kg (can switch as needed) 1 Sled Push @290#/200# 1 Sled Pull @290#/200# This workout is a team mission, work is divided as needed Each station must be completed before moving on

Fitness and Performance 10 minutes of kipping progressions and practice Teams of 2, 5 rounds for time 20 pull ups 30 push ups 40 sit ups 50 air squats Fitness: Divide reps between each person, complete 5 rounds total, rest 3 minutes between rounds Performance: Alternate complete rounds, complete 5 rounds each Sport: Complete as an individual and rest 3 minutes between rounds Sport Snatch 3-3-3-2-2-2-1-1 @50 – 85% Clean and Jerk 3-3-3-2-2-2-1-1 @50-85%

All levels 10 minutes of Overhead Squat practice: -Deep Squat -Deep squat with arm elevated -Deep squat with arm elevated behind head -OHS with dowel -OHS with dumbbells Spend some quality time “in the hole” E2MO2M x 30 Alternating movements every 2 minutes 250 m run 250 m row 200 m ski 20 cal airdyne DU After each movement perform the following: Fitness: 5 wall balls 20#/14# Performance: 5 HSPU Sport: 5 HSPU 6″ deficit Fitness = 25 DU Performance = 50 DU

Fitness and Performance 15 minutes of shoulder stability practice: 3 sets reach roll and lifts x6 band 90/90 rotations x6 scapular push ups x6 25 minutes of testing: Pick: 5 minutes to establish KB score 5 minutes to establish 500 m row score 15 minutes to establish 5RM Back Squat 10 minutes of glut/hamstring mobility practice Sport EMOM x 10 Clean + Push press + Push jerk @ 60-80% of PP HBBS 5-4-3-3-3 @60-80%