April 7 2014
Fitness and Performance Front Squats 5 x 2 @75% For time: 18-15-12-9-6 of each movement: Sit ups KB swings Push ups Pull ups Air squats Sport Front Squats 5 x 2 @75% EMOM x 12 Odds 3-6 Bench press @155/105 Evens 6-10 Box jumps 30/24
April 5 2014
All levels “LADDER RELAY” Team ladder for time, both working at the same time, One person running, other climbing the ladder Add one movement after each hand off 100 m run 2 – Burpees 3 – T2B or (x2 V sits)4 – Box jumps or Step ups 5 – KB swings 6 – Wall balls 20/14 7 – Sand bag cleans 8 – Walking lunges (1=L+R) 9 – Pull ups 10 – DB Push press 50/40/30/20
April 4 2014
Fitness Back Squats 5 x 3 @80% 5 sets x max reps Push ups + Horizontal ring rows Hips and shoulders must rise and fall together (no snaking) Must complete 20 reps between the 2 movements Rest 2-3 minutes between sets Performance Back Squats 5 x 3 @80% 5 sets x max reps Pull ups + Push ups Must complete 25 reps between the 2 movements Rest 2-3 minutes between sets Sport Back Squats 5 x 3 @80% 5 sets x max reps Ring dips + Pistols Must complete 30 reps between the 2 movements Rest 2-3 minutes between sets
April 3 2014
Fitness and Performance For time: 600 m row then… 40-30-20-10 Wall balls KB swings then… 400 m run Sport AM Workout: 20 minute Goat session EMOM alternating movements PM Workout: Olympic Lifting