May 27 2014
Fitness and Performance 5 sets of 5 Back Squats EMOM x 10 3 Burpees 9 Wall balls Add 1 WB on each additional set Sport 5 x 2 HBBS @85% For time: 30 Back squats @135/95 100 DU 10 HSPU 20 Front squats @115/75 75 DU 10 HSPU 10 Over head squats @95/65 50 DU 10 HSPU All lifts must be taken from the floor, Compare to April 2013,
May 26 2014
Fitness 3 sets: DB chest press x 10-12 3 sets: Banded chest fly’s x 15 3 sets: Dips x 12 – 15 For times: 500 m row 15 KB swings 75 SU Rest 3 minutes 500 m row 30 KB swings 150 SU Performance 3 minute AMRAP x 2 2-4-6-8-10 Push ups + Pull ups + Air Squats Between each set x 10 DU Rest 60 seconds between AMRAP’s Every time you complete the ladder start back at the bottom For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 500 m row 30 KB swings 60 DU Sport 7 x 1 Hang Snatch 5 x 2 Halting Snatch DL (mid thigh) hold for 3 seconds 5 x 3 Jerk Balance
May 24 2014
Fitness and Performance With a partner 10 rounds for time 250 m row 10 wall balls 5 burpees alternating each movement Sport “Holleyman” 30 rounds for time: 5 wall balls 3 HSPU 1 Power clean @70%
May 23 2014
Fitness and Performance Front Squats 3-3-3-3-3 AMRAP 4 minutes 10 KB swings 10 TRX/Ring rows Rest 4 minutes AMRAP 4 minutes 10 Box jumps 10 Pushups Sport 7 sets of complex: Clean grip DL + Clean pull + Power clean & Jerk Each rep from the floor AMRAP 4 minutes 10 KB swings 32/24 10 Pull ups Rest 4 minutes AMRAP 4 minutes 10 Box jumps 24/20 10 T2B