June 21 2014
Fitness and Performance 10 minutes: Dead lift technique work For time: 30-25-20-15-10 20 calorie row between sets Sport 10 minutes: Work up to an 8 RM Dead lift For completion (limit rest): 10-8-6-4-2 Bench press @75% Between each set = 10 pull ups
June 20 2014
Fitness 20 minute AMRAP 20 V sit ups 20 Air squats 20 ring rows 250 run Performance 20 minute AMRAP 20 toes to rings 20 sand bag squats 20 pull ups 250 sand bag carry Sport For time: 1000 m row + 100 DU + 10 thrusters 105/70 800 m row + 80 DU + 8 thrusters 105/70 600 m row + 60 DU + 6 thrusters 105/70 400 m row + 40 DU + 4 thrusters 105/70 200 m row + 20 DU + 2 thrusters 105/70
June 19 2014
Fitness 4 sets: Band reverse fly’s (W-T-Y) x 18 Weighted Plank hold x 30 seconds Bird dogs x 6 Hip windshield wipers x 6 5 sets for completion: 6 DB push press + 8 hard pulls on rower (watts) (progressive loading on the DB’s) Rest as needed Performance 4 sets: Band reverse fly’s (W-T-Y) x 18 Weighted Plank hold x 30 seconds Bird dogs x 6 Hip windshield wipers x 6 5 sets for completion: 3 push press + 8 hard pulls on rower (watts) (progressive loading on PP) Rest as needed Sport 8 minutes: 3 position clean (floor, above knee, high hang) 8 minutes: Build up to 3 RM BTN push press 5 rounds for time: 20 DB Snatch 50/40 10 pistols 5 Burpee box jump 24/20
June 18 2014
Fitness and Performance For time: 50 calorie row 40 KB swings 30 step ups 20 slam ball 50 DU 20 slam ball 30 step ups 40 KB swings 50 calorie row Sport Rest Day