Feb 05 2014
Fitness Not for time: 10-9-8-7-6-5-4-3-2-1 Push ups Between each set 10 calorie row Take enough rest to complete all the push ups unbroken Performance Not for time: 10-9-8-7-6-5-4-3-2-1 Bench press @50-65% Between each set 5 pull ups Take enough rest to complete all reps unbroken Sport Rest day
Feb 04 2014
Fitness and Performance 3 rounds for time: 500 m row 20 DB Push press 30 ab mat sit ups 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 Sport 10 minutes working up to today’s heavy 3 T@G power cleans 3 minute AMRAP 3 HSPU 6 Wall balls 20/14 1 Power Clean @185/105 Rest 3 minutes 6 minute AMRAP 3 CTB pull ups 9 Wall balls 20/14 3 Power Cleans 165#/95 Rest 3 minutes 9 minute AMRAP 6 T2B 12 Box jumps (step down) 24/20 5 Power Cleans @135/95
Feb 03 2014
This week is the first of 3 increasing volume efforts in Feb. Remain focused on your mobility practice at home, mobility efforts will reap huge benefits to your in-class efforts. Classes will run with higher energy, quicker pace and increasing intensities. Our group warmups will be longer and more dynamic. Be prepared to start moving right away. Fitness AMRAP 10 minutes 3 Burpees 6 Air squats 9 Russian swings 50 Single unders 4 sets TRX/Ring rows x 10-15 Bench dips x 10-15 Side plank x 30 seconds each side Rest 60 seconds between movements Performance AMRAP 10 minutes 3 Burpees 6 Air squats 9 Russian swings 24kg/16kg 12 DU 4 sets: Weighted Strict pull ups x 3-6 Ring dips x 3-6 Hollow rocks x 10-15 Rest 60 seconds between movements Sport 3 sets for reps/calories 45 seconds Airdyne 15 seconds Rest 45 seconds Row 15 seconds Rest 45 seconds DU…
Feb 01 2014
Fitness and Performance 6 minute clock x 5 400 m run or 500 m row 5 pull ups 10 DB thrusters Rest with time remaining Sport 5 x 60 sec : 2 minutes 10 Front rack lunges 135#/85# + AMRAP calories on Airdyne Rest 10 minutes 5 x 2 minutes : 2 minutes 10 Front Squats 155#/105# + AMRAP DU