Monthly Archives: February 2014

Fitness 15 minutes addressing your squat mobility needs Shoulders? Ankles? Hips? 15 minute AMRAP 5 push ups 10 wall balls 15 calorie row Performance OHS 8-8-6-6-4-4 Position, stability and depth practice 15 minute AMRAP 9 Push ups 12 Wall balls 25 DU Sport This is the first Open week of 2014. Recovery, skill work and mobility are key this week. By Friday you should be itching to kill this first workout. OHS 1-1-1-1-1-1-1 For time 3000 m row 50 DU interruptions every 3 minutes  

Fitness and Performance 3 sets for fun 30 seconds rope waves 30 seconds rest 30 seconds mt. climbers 30 seconds rest 30 seconds skipping rope 30 seconds rest 3 rounds for time: 50 DU 40 walking lunges 30 ab mat sit ups 20 burpees 10 pull ups Sport 3 sets Strict HSPU x 6-8 30-50 UB DU Rest 60 seconds 5 minute Clock 1000 m row + AMRAP STOH@135#/85# Rest 5 minutes 5 minute Clock 1000 m row + AMRAP STOH@155#/105# Rest 5 minutes 5 minute Clock 1000 m row + AMRAP T2B  

Fitness and Performance 3 sets: Goblet Squats x 6-8 reps Rest 60 seconds Plank hold x 45 seconds Rest 60 seconds 4 minute clock x 5 250 m row + 15 KB swings Rest with time remaining Sport 12 minute AMRAP 150 wall balls 90 DU 30 MU

Fitness 1000 m row @75% effort Rest 4 minutes 12 minute AMRAP 3-6-9-12-15-18-21- etc… Push ups TRX/Ring rows Rest 4 minutes 1000 m row @ 50% effort (flush)  Performance 1000 m row @85% effort Rest 4 minutes 12 minute AMRAP 3-6-9-12-15-18-21- etc… Bench press @ 65% Pull ups Rest 4 minutes 1000 m row @50% effort (flush) Sport 10 minutes working on hip mobility and kipping practice 5 rounds: 15 wall balls 25 DU 3 MU Rest 2-3 minutes between efforts 10 minute flush and roll session