May 13 2014
Fitness 4 sets: Single arm/single leg DL x 6-8 each Rest 60 seconds Bench triceps dip x 12-15 Rest 60 seconds 45 seconds ring plank Rest 60 seconds 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates Performance and Sport 3 x 10 DL @70% 3 x 10 Bench @70% 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates
May 12 2014
Fitness 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 30 SU 1 min Rest 2 min AMRAP 10 Ring rows + 10 push ups 1 min Rest 2 min AMRAP 10 Step ups + 10 V sits 1 min Rest Performance 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 10 DU 1 min Rest 2 min AMRAP 10 Pull ups + 10 push ups 1 min Rest 2 min AMRAP 10 Box jumps + T2B 1 min Rest Sport EMOM x 5 1 Power Snatch + 2 BTN PP @75% EMOM x 5 2 T&G Power clean + PJ @75% For time: 30 calorie row 20 STOH 115/75 10 Burpee over bar 30 wall balls 20 hang power clean 115/75 10 CTB pull ups
May 10 2014
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May 9 2014
Fitness and Performance For time: 50 ab mat sit ups 40 walking lunges 30 KB swings 20 wall balls 60 calorie row 20 wall balls 30 KB swings 40 walking lunges 50 ab mat sit ups Sport For time: 50 calorie row 50 box jumps overs 24/20 50 DL @40% 50 wall balls 25 ring dips 50 wall balls 50 DL @40% 50 box jump overs 24/20 50 calorie row