Jan 9 2014
Fitness 3 sets Plank hold + 6 sand bag drags 5 DB snatch each arm 45 seconds of skipping practice 10 minute AMRAP 10 DB snatch (alternating) 12 Step ups 25 Single unders Performance 3 sets Plank hold + 6 sand bag drags 5 KB snatch each arm 45 seconds of DU practice 10 minute AMRAP 10 KB snatch 16/12 (5R-5L) 12 box jumps (step down) 24/20 15 V sit ups Sport Teams of 3: 15 minute AMRAP 250 m row 3 tire flips 5 power cleans 155#/105# 15 wall balls 20/14 conga line style, each person starts on the rowing machine
Jan 8 2014
Fitness Level 1 testing x 2 sets bar hang scapular hold x 30-45 seconds Rest 45 sec – 60 sec V sit ups x 10 -15 Rest 45 sec – 60 sec 30 seconds of Russian swing practice For time 21-15-9 Push ups Ab mat Sit ups KB swings Performance Level 2 testing x 2 sets max rep strict pull ups Rest 45 sec – 60 sec HS hold with wall x 30 seconds Rest 45 sec – 60 sec L sit x 30-45 seconds For time 21-15-9 Push ups KB swings 24/16 DU Sport Rest Day Weightlifting 7 x 3 Clean and Jerk (1 pull + 2 C&J) 5-4-3-2-2-2 Front Squats
Jan 7 2014
Fitness 4 sets Rip trainer chops x 3 levels Lunge walk KB pass thru x 12 steps One arm KB Row x 6-10 5 rounds of complex w/medicine ball 6 reverse lunges w/med ball + 8 ab mat sit ups w/med ball +10 wall balls Rest as needed between sets Performance 4 sets Rip trainer chops x 3 levels Single arm lunging waiter walk x 12 6-10 kip swings (no pull) 5 rounds of complex w/barbell 3 power cleans + 6 reverse lunges + 6 STOH Rest as needed between sets Sport 3 sets not for time Ring MU x 3-5 Free standing HS hold x 30 seconds 40-50 DU calm breathing, relaxed shoulders, fast wrist, low bounce with skipping rope EMOM x 12 3 Clean and Jerks @155#/105# + 2 T2B ***keep adding 2 T2B until you can’t complete in the time required, then start back at 2 and…
Jan 6 2014
Jan 6 – Jan 10 focus for all levels: Skill and speed development, please keep your workouts in perspective…you may be challenged with some new movements or re visiting some old goats. PR’s are less important this week, quality of movement with speed and increasing confidence is key this week. Oh yeah lets have some fun! Fitness Level 1 testing: 1 attempt at unbroken push ups Rest 45 sec – 60 sec 3 attempts at unbroken single under’s (if you reach 100 it’s time to start your DU apprenticeship) Rest 45 sec – 60 sec 500 m row for time ***Rest 5 minutes then… EMOM x 10 Even minutes static squat hold at your full depth x 30 seconds Odd minutes plank hold x 30 seconds ***if you need to come out of the squat or plank before 30 seconds = 10 burpee penalty that will be tallied and performed…