Monthly Archives: February 2014

Fitness For time 250 m row 15 KB swings 25 burpees 15 KB swings 500 m row 15 KB swings 25 burpees 15 KB swings 250 m row Performance For time 250 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 500 m row 15 KB swings 24/16 25 burpees 15 KB swings 24/16 250 m row Sport 18 minute AMRAP 15 box jumps 24/20 12 push press/push jerk 115/75 9 T2B

Fitness 5 sets: 60 sec : 120 sec 12 reverse sandbag lunges + AMRAP DU Rest 10 minutes 5 sets: 120 sec : 120 sec 20 Sand bag front squats + AMRAP rowing (cals) Performance 5 sets: 60 sec : 120 sec 10 front rack BB lunges 95/65 + AMRAP Row (cals) Rest 10 minutes 5 sets: 120 sec : 120 sec 10 BB front squats 135/85 + AMRAP DU Sport 5 minutes DU practice 5 minutes Handstand walking practice 5 minutes Box jump practice 5 minutes T2B practice 5 minutes MU practice 10 minutes Shoulder mobility Instructions will be posted in the gym.  

Fitness 3 sets Lunge stance single arm DB press x 6-8 each arm Rip trainer Paddle board row x 12 each DU practice x 45 seconds Start the clock 300 m row + 20 DB Push press 25/15 Rest 3 minutes 300 m row + 15 DB Push press 30/20 Rest 3 minutes 300 m row + 10 DB push press 40/25 Stop the clock Record times to complete each effort Performance Strict BB Shoulder press 8-5-3-3-3 Start the clock 400 m row + 20 Push press/jerk 95/65 Rest 3 minutes 400 m row + 15 Push press/jerk 115/75 Rest 3 minutes 400 m row + 10 push press/jerk 135/85 Stop the clock Record times to complete each effort Sport Rest Day

 Fitness 5 sets for time 5 pull ups 10 push ups 15 sit ups 20 air squats Performance For time 100 pull ups 100 push ups 100 sit ups 100 air squats Sport 6 sets 4 minute clock 500 m row + 10 Thrusters 95/65 Rest with time remaining, goal here is to control pacing and go unbroken with control and efficiency Compare to December 19th 2013