March 22 2014
Fitness Compare to Feb 13 2014, note the increased loading today 60 seconds on : 120 seconds off x 5 10 front rack Sand bag lunges 60/45 + AMRAP DU Rest 10 minutes 2 minutes on : 2 minutes off x 5 20 Sand bag Front Squats 90/60 x 5 + AMRAP Cals Performance 60 seconds on : 120 seconds off x 510 front rack lunges 135/85 + AMRAP DU Rest 10 minutes 2 minutes on : 2 minutes off x 5 10 Front Squats 155/95 x 5 + AMRAP Cals Sport If you are planning a 14 4 repeat? Chill out today, stretch out those abs and get in some mellow aerobic work.
March 21 2014
Fitness Strict Pull ups 6-4-2-2-2 Use assistance or add load based on strength 5 minute AMRAP 15 OHS with dowel 15 V sits Rest 5 minutes 5 minute AMRAP 15 Burpees 15 Wall balls Performance Strict Pull ups 6-4-2-2-2 Use assistance or add load based on strength 5 minute AMRAP 15 OHS 55/75 15 T2B Rest 5 minutes 5 minute AMRAP 15 Burpees 15 Wall balls 20/14 Sport 14 minute AMRAP 60 calorie row 50 T2B 40 Wall balls 20/14 30 Power cleans 135/95 20 MU
March 20 2014
Fitness and Performance Dead lifts 10-8-6-4-2 Rowing 2 minutes on : 2 minutes off x 6 22-22-24-24-26-26+ (SPM) Post your best average split and SPM Sport 5 minutes burpee practice to 6″ target 10 minutes T2B efficiency 10 minutes MU drills focus on creating a plan for how to break up reps based on large volume
March 19 2014
Fitness and Performance 3 sets TRX pistol squats x 6 each 1/2 Turkish get ups x 2 each Flutter kicks x 50 reps 5 sets for reps of 40 seconds on : 20 seconds off alternating DB snatch DU Burpees Sport Rest day