Monthly Archives: November 2013

Fitness and Performance 50-40-30-20-10 Wall balls Box jumps KB swings Sport For time 10 HSPU 15 DL 250/185 25 Box jumps 30/24 50 pull ups 100 wall balls 200 DU 400 m run 45#/25#

Fitness and Performance 4 x 5 minute sets 500 m row 400 m run Max reps DU Rest 5 minutes between sets Sport Snatch 2-2-2-2 50-80% HBBS 3-3-3-3-3 60-80% OHS 3-3-3-3-3 50-70%

All levels Teams of 2, For time: Both working at the same time, both complete all reps 1000 m row + 10 suicide sprints 750 m row + 8 suicide sprints 500 m row + 6 suicide sprints 250 m row + 4 suicide sprints Sprints are 1 length of gym floor divided in 2 equal parts

Fitness 3 sets: 10 Renegade rows 9 TRX reverse flys (W-T-Y) 20 Partner medicine ball situp pass Teams of 2, 3 sets each Alternating rounds 250 m row 50 m sand bag front carry 60#/30# 50 skips or 25 DU Performance 10-15 minutes: working on gymnastics skill of your choice 7 minute AMRAP .5 mile airdyne or 10 calorie ski 100 m sand bag front carry 90#/60# Sport Warmup 3-5 sets with empty bar Power position with jump x 1 Hang power snatch (power position) x 1 Hang power snatch (power position) + overhead squat x 1 Full snatch x 1 5 x @50-80% 3 position Snatch Floor-above knee-high hang OHS 3-3-3-3-3