July 12 2014
Fitness and Performance Team of 2, alternating complete rounds 30 minute AMRAP 5 push ups 10 KB swings 15 air squats 100′ shuttle sprint Sport 6 sets: 21 calorie Airdyne 15 KB swings 32/24 9 box jump overs Rest 2 minutes Record splits
July 11 2014
Fitness and Performance 6 x 90 sec on: 2 min off Max Calories 1 @D10 2 @D8 3 @D6 4 @D4 5 @D2 6@D of your choice D=Damper Pull up workout #2 Set 1) x2 Set 2) x2 Set 3) x3 Set 4) x3 Set 5) x3 Rest min 90 seconds or as needed to complete the reps strict with perfect form Sport 15 minutes: Find 2 RM Snatch then… 1 @90%, 1 @85%, 1 @80% 5 sets: 1a) Bench press x 3 1b) Max CTB UB rest as needed between efforts
July 10 2014
Fitness 3 sets: Bird dogs x 6 Bench dips x 8-12 Side plank hold x 20 sec each 5 minute AMRAP 5 burpees 5 jumping pullups Rest 5 minutes 5 minute AMRAP 50 SU 100 feet farmer carry Performance 3 sets GHD hip extensions x 12 Triangle push ups x 6-10 Side plank x 20 sec each 5 minute AMRAP 5 Burpee pull ups 5 DB snatches 40/25 5 minute Rest 5 minute AMRAP 25 DU 100 feet farmer carry 50/40 Sport 10 minutes: Build up to a heavy Deadlift For times: 20 DL @155/105 250 m row Rest 2 minutes 15 DL @185/115 500 m row Rest 2 minutes 10 DL @225/155 750 m row Rest 2 minutes 5 DL @275/185 1000 m row Optional 20 rep back squat +5lbs over last effort
July 9 2014
July is focused on developing a strong strict pull up. Today is Pull up workout #1. To start this program find the assistance or loading that will allow you to perform 3-5 strict pull up with perfect form. Fitness 4 sets: Contralateral DB RDL x 6 each side Rest 60 seconds Split stance DB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 25 sit ups 400 m row 25 sit ups 250 m run 50 wall balls Performance 4 sets: RDL x 3-6 Rest 60 seconds Split stance BB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 15 T2B 400 m row 15 T2B 250 m run 50 wall balls Pull up workout #1 Set 1) 3 reps Set 2) 3 reps Set 3) 2 reps…