July 22 2014
Fitness 3 minute clock 3 sets: 50 SU + 12 KB swings + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 50 SU + 10 V sits + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 50 SU + 8 Horizontal ring rows + AMRAP Burpees Performance 3 minute clock 3 sets: 20 DU + 12 KB swings 32/24 + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 20 DU + 10 T2B + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 20 DU + 8 CTB pull ups + AMRAP Burpees Sport “Fatigue repeatability testing” x 2 1 minute row (easy) 1 minute row (ME) 1 minute rest Record distance Rest 6 minutes x 2 1 minute ski (easy) 1 minute ski (ME) 1 minute rest Record distance Rest 6 minutes 200 feet sled push 200/150 Rest 1 minute 200 feet…
July 21 2014
Fitness and Performance 30 minute relay row with a partner Team decides when and how often to switch Pull up workout #5 set 1) x5 set 2) x4 set 3) x3 set 4) x3 set 5) x max effort Rest as needed between efforts to complete reps strict Sport 10 minutes work up to heavy complex: Clean + FS + Jerk 10 minutes work up to heavy complex: Snatch DL + Hang snatch + Snatch(floor) @80% 10 sets: 100m sprint + 1 legless rope climb 14 feet Optional: 20 reps Back Squats +5lbs over last effort
July 19 2014
Fitness and Performance In teams of 2, complete AMRAP, alternating complete sets 10 minutes: 5 pull ups 10 air squats Rest 5 minutes 10 minutes: 150 m row 10 DU Sport 15 minutes Snatch + 2 OHS 5 rounds for time 400 m r0w 15 OHS 95/65
July 18 2014
Fitness 3 sets Standing lat push downs x 6 (3121) Weighted plank x 30-45 sec DU practice x 60 seconds For time 21-15-9 Burpees Wall balls Performance 4 sets: Bent over BB Row x 6-8 DU practice x 60 seconds For time: 21-15-9 Ring dips Box jumps 24/20 Sport 5 sets: 1 a) Split Jerk x 3 1 a) Explosive push ups x 2 8 minute AMRAP 10 wall balls then… 1 burpee + 10 DU 2 burpees + 20 DU 3 burpees + 30 DU 4 burpees + 40 DU Every 2 minutes stop and perform 10 wall balls Compare to Dec. 16 2013 Optional 20 rep back squat +5lbs over last effort