Monthly Archives: February 2014

Fitness and Performance Dead lifts 10-10-8-8-6-6 Maintaining perfect posture for each rep is key today, this is an increased “time under tension”…keep it tight!! 8 sets on Rower: 10 easy strokes then Power 10 Rest 2 minutes Record the split times on last stroke Goals:  Men Sub 1:35 Women Sub 1:50 Sport Rest day  

Fitness and Performance 3 sets: Bulgarian split squats x 6-8 each leg Single arm/single leg DB press x 10-12 each Skipping rope practice x 60 seconds For time: 400 m run 25 DB push press 100 ab mat sit ups 25 DB push press 400 m run Sport 5 min : 5 min x 5 500 m row 400 m run AMRAP DU Compare to June results

Fitness and Performance Start the clock: 7 minute AMRAP 5 push ups 10 TRX/Ring rows 15 air squats When the clock reaches 15 minutes start: 7 minute AMRAP Rowing M When the clock reaches 30 minutes start: 7 minute AMRAP 3 burpees 6 kb swings 9 wall balls Sport Thrusters 5-5-3-3-1-1-1 When the clock hits 15 minutes start: 7 minute AMRAP 3-6-9-12-15-18 Thrusters 100/65 CTB pull ups When the clock reaches 30 minutes start: 1500m Row = max effort compare to Jan. 11 2014

Fitness and Performance Teams of 2 or 3 5 minute AMRAP x 4 3 Box jumps overs 6 DB push press 9 Air squats One person working at a time, must complete all movements before tagging off   teams of 3 complete 50 DU each set, teams of 2 complete 25 DU each set, divided anyway, 10 burpee penalty for not completing DU Rest 3 minutes between sets Sport 10 minute Snatch prep 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees Rest 5 minutes 12-9-6 For time OHS 135/85 CTB Pull ups Rest 5 minutes Start where you left off 5 minute AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees