June 12 2014
Fitness 4 sets: BB RDL x 6-8 4 sets: DB Split Squats x 6-8 4 sets: Plank hold(med ball pass) x 45 seconds 3 rounds for time: 30 wall balls 250 m run Performance 4 sets: BB RDL x 6-8 4 sets: DB Split squats (toe elevated) x 6-8 4 sets: DB Renegade row x 12 3 rounds for time: 15 DB push press 15 Box jumps 250 m run Sport Warmup with 5 minutes of sled walks 10 minutes: 3 RM T&G C&J 10-8-8-6 Back Squats For time: 3 rounds 5 DL @275/185 10 pistols then finish with: 10 M Hand stand walk
June 11 2014
Fitness and Performance 3 minute clock: 250 m row 250 m run AMRAP DU Rest 3 minutes 5 minute clock: 500 m row 400 m run AMRAP DU Rest 5 minutes 5 minute clock: 500 m row 400 m run AMRAP DU Rest 5 minutes 3 minute clock: 250 m row 250 m run AMRAP DU Sport Rest Day
June 10 2014
Fitness 4 sets: Sand bag front rack lunges x 12 One arm DB row x 6-8 Bent hollow body rock x 12-15 10 minute AMRAP 5 push ups 10 TRX/Ring rows 15 air squats 25 DU or 50 SU Performance 5 x 3 Front Squats 3 x 5 weighted pull ups For time: 1000 m row 50 push ups 400 m run 25 push ups Sport 5 x 2 position snatch (floor, hang) 3 x 5 weighted pull ups 3 rounds for time: 400 m row 30 DU (unbroken) 20 T2B
June 9 2014
Fitness 3 sets: Scapular push ups x 15 reps 3 sets: Banded reverse fly’s (W-T-Y) 3 sets: 30 on : 30 off front lever 5 sets: 30 seconds Skipping rope (DU) 30 seconds Shuttle runs 60 seconds Rest Performance 3 sets: Strict press x 5 3 sets: Push press x 3 3 sets: Push jerk x 1 5 sets: 30 seconds Pull ups 30 seconds Shuttle runs 60 seconds Rest Sport 4 sets: 3 position clean (floor, above knee, high hang) + 1 Jerk 4 sets: 1 1/4 Front Squats 5 rounds: 30 seconds Ring dips 30 seconds Shuttle run 60 seconds Rest