June 17 2014
Fitness 20 minute AMRAP 400 m run 25 ab mat sit ups 10 push ups Score is # of sets and reps Performance 20 minute AMRAP 400 m run 12 T2B 6 ring dips Score is # of sets and reps Sport 10 minutes of complex: Snatch + Hang snatch + Snatch balance HBBS 8-6-6-4 For time: 15-12-9 Power cleans @115/75 Burpees
June 16 2014
Fitness and Performance 3 sets: Heavy DB walking lunges x 20 steps 3 sets: 30 seconds hollow body hold 30 seconds rest 30 seconds shoulder bridge 30 seconds rest 3 sets: ME horizontal row (feet elevated) For time: 1000 m row 50 wall balls 30 kb swings Sport 10 minutes: work up to heavy 3 RM Front Squat 10 minutes: work up to heavy 3 RM jerk 3 sets: ME strict pull ups For time: 1000 m row 50 thrusters 45/35 30 pull ups
June 14 2014
Fitness and Performance Tabata these: Rowing (cals) Rest 1 minute Heavy Russian swings Rest 1 minute Ab mat sit ups Rest 1 minute Push ups Sport 15 minutes work up to: Today’s 1 RM Snatch 15 minutes work up to: Today’s 1 RM C&J
June 13 2014
Fitness and Performance Teams of 2, 5 rounds for time 500 m row 40 DU 30 KB swings 20 Box jumps Sport Teams of 2, 100 DU 50 CTB 100 wall balls 20/14 50 T2B 100 OHS 95/65 50 calorie row 100 foot front rack lunges 95/65 (together)