Dec 3 2013
Fitness Back Squats 5-5-5-5-5 5 rounds for time: 10 push ups 20 reverse lunges (add load) 30 ab mat sit ups Performance Back Squats 5-5-5-5-5 5 rounds for time: 20 Sand bag walking lunges 60/45 Farmer carry equal length HS walk equal length (30 sec HS hold) Sport 15 minutes of: T&G Snatch technique Snatch Balance 5-5-5-5-5
Dec 2 2013
Fitness and Performance 3 sets: Goblet squats x 6 (3 sec pause) One arm DB Row x 8-10 each Plank hold x 45 seconds 5 x 3 minute AMRAP 3 Burpees 6 Wall balls 9 KB swings Work:Rest = 3:1 Start each set where you left off. Sport “pick your pleasure” pick 3, any order you want for time: 1 mile Run 1 mile Row 1 mile Airdyne 1 mile Ski