Nov 6 2013
All levels 20 minute AMRAP 400 m run AMRAP Pull ups Workout starts with run… Record total # of pull ups and # of sets In case of heavy rain = option 2 For time: 600 m row 40-30-20 Wall balls KB swings 400 m run
Nov 5 2013
Fitness 5 rounds for times: 400 m row 12 push ups 3 minute rest Performance For times Row 500 m 21 Push ups Rest 3 minutes Row 500 m 15 Ring dips Rest 3 minutes Row 500 m 9 HSPU Rest 3 minutes Row 500 m 15 Ring dips Rest 3 minutes Row 500 m 21 Push ups Record times and weight on bar Sport Warm up 3-5 sets with empty bar Power position with jump x 1 Hang power clean (power position) x 1 Hang power clean (above knee) x 1 Hang power clean (below knee) x 1 Power clean + front squat x 1 Full clean x 1 5 x @50-80% 3 position clean Floor-above knee-high hang Front Squats 3-3-3-3-3
Nov 4 2013
Fitness 3 sets DB walking lunges x 20 Max rep pull ups x 1 (complete at least 5) DU practice x 60 seconds 6 sets 30 seconds Wall balls 20/14 30 seconds rest 30 seconds skip rope 30 seconds rest Performance and Sport 2 sets BB OH walking lunges x 20 95/65 Max butterfly pull ups Max T2B 6 sets 30 seconds wall balls 30 seconds rest 30 seconds DU 30 seconds rest
Nov 2 2013
Warm up EMOM x 10 5 push ups5 air squats 10 jumping jacks All levels Teams of 2 or 3 athletes,Working at the same time (conga line) 5 rounds each for time 400 m row 100 single skips 30 wall balls During the skipping rope pick one of the following to perform: 20 ab mat sit ups 15 pull ups 12 T2B 10 Burpees You can break up the reps between skipping or unbroken.