July 17 2014
Fitness and Performance 3 sets: Band reverse fly’s x 18’s 4 sets: Push press x 5-8 3 sets: Bar hang x 20 seconds 8 minute AMRAP 20 anchored sit ups 10 sand bag walking lunges 250 m run Pull up workout #4 Set 1) x4 Set 2) x4 Set 3) x4 Set 4) x3 Set 5) x3 Rest as needed between efforts Sport 5 sets: 1 a) Kneeling Snatch x 1 1 b) Multiple T&G hurdle jumps x 3 Rest 6 minutes 8 minute AMRAP 5 Sand bag cleans 90/60 100 feet sand bag carry 90/60 1 rope climb 15 feet
July 16 2014
Fitness and Performance 5 rounds: 90 seconds rowing cals 90 seconds KB swings 90 seconds Skipping 90 seconds Plank on rings Rest 30 seconds between efforts Sport Rest Day
July 15 2014
Fitness 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 Set: 1-4-7-10 15 step ups Set: 2-5-8-11 10 burpees Set: 3-6-9 1 minute Rest Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Performance 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 10 Russian KB swings + 1 sled push/drag Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Sport 3 x 20 seconds barbell shoulder stretch 3 x 30 seconds HS hold, chest to wall 4 x 8 tight kip on rings 1 x ME ring MU UB EMOM x…
July 14 2014
Fitness 5 sets: 2 min on: 2 min off 15 sand bag squats AMRAP row cals Rest 5 minutes 5 sets: 2 min on: 2 min off 15 DB push press AMRAP 5 shuttle runs + AMRAP DU Performance 5 sets: 2 min on: 2 min off 10 back squats 135/85 AMRAP Calorie row Rest 5 minutes 5 sets: 2 min on: 2 min off 10 Push press 95/65 AMRAP 10 DU + shuttle run Sport 5 sets: Pause Snatch doubles (below knee) 5 sets: 2 OHS @85% 5 sets: 5 Snatch grip push press @75% For time: 100 DU 10 front rack walking lunges @135/85 10 thrusters @135/85 25 feet HS walk 100 DU Compare to Dec 8 2013