April 25 2014
Fitness and Performance Front Squats 5 x 2 @80% (3 second pause) For time: 10 burpees 400 m run 10 burpees 250 m Sand bag run 25 kb swings 250 m Farmer carry 10 burpees 400 m run 10 burpees Sport 5 x 2 @80% (3 second pause) For time: 10 burpees 400 m run 10 burpees 250 m Sand bag run 45/30 25 KB swings 24/16 250 m Farmer carry 50/40 10 burpees 400 m run 10 burpees
April 24 2014
Fitness and Performance 24 minute AMRAP 5 pull ups 10 push ups 15 air squats 50 DU 2 sets of : 5 pull ups 10 push ups 15 air squats 50 DU 3 sets of : 5 pull ups 10 push ups 15 air squats 50 DU Keep on this pattern until time is up Compare results to January 2013 Sport AM) For time: 2000 m row 50 bench press @135/75 2000 m row Every time the bench press is broken up = 10 air squat penalty PM) Olympic lift
April 23 2014
All levels Back Squats 3 x 2 @90% 15 minute goat session Pick 3 movements and alternate EMOM
April 22 2014
Fitness 4 sets: Bent over BB rows x 6-8 reps (pronated) 3 sets: Banded reverse fly’s x 12 4 sets: BB shrugs x 3-5 3 sets: DB biceps curl x 6-10 each (alternating) 4 sets: Scissor kicks x 25 Rest 60 seconds between sets, increase loading each set Performance 4 sets: Weighted pull ups x 3-5 reps Strict T2B x 6-12 1/2 Wall climb, active shoulder hold x 30 sec 1 mile run @80% effort maintaining form for the entire piece Sport AM) 10 K Row @65% effort consistent SPM and split power 10 every 500-1000m PM) 10 minutes work up to Heavy Jerk 15-12-9 Clean and Jerks (T&G) Must hold on to the bar for entire set Rest as needed between sets