Monthly Archives: July 2014

Fitness and Performance x 5 sets 10 Burpees 15 KB swings 250 m run Rest 2-3 minutes between sets Sport 7 sets of complex 1 heavy OHS + 2 Max height Box jump Rest 2 minutes 10 minute AMRAP 5 DB snatch R 5 Waiter lunges R 3 Burpee + Bar MU 5 DB snatch L 5 waiter lunges L

Fitness  For completion: 10-9-8-7-6-5-4-3-2-1 push ups 5-10-15-20-25-30-35-40-45-50 calorie row Intensity at a level that will allow all push ups to be performed strict: shoulders & hips rise simultaneously Performance 10 minutes: Kipping and DU practice Shoulder and thoracic mobility/stability 3 minute AMRAP x 4 10 DU + 2 pull ups 20 DU + 4 pull ups 30 DU + 6 pull ups etc… Rest 1 minute between sets Continue where you left off Sport 5 sets of complex: Front Squat + Jerk @80% 5 sets of complex: Snatch high pull + hang snatch @80% 2-2-2-2-2 Power clean (heavy) optional: “Super Squats” 20 rep back squat @60%  

Workout 1: “Burpee relay” For time: 50 crossover skip rope 250 m row 30 burpees 40  backwards skip rope 250 m row 20 burpees 30 DU 250 m row 10 burpees   Rowing and skipping is performed at the same time, burpees must be performed as alternating.     Workout 2: “Skills and power” Each athlete must pick 2 options -3 attempts @kneeling med ball throw -1 attempt @max shuttle runs in 60 seconds -3 attempts @max watts on rower -3 attempts @max distance broad jump               Workout 3: “Obstacle course” For time: 1 length tire flips (together) alternating shuttle sand bag carry filling the wheel barrow 1 lap wheel barrow sprint (together) 1 length tire flips (together) alternating shuttle sand bag carry to finish            

Fitness 4 sets: DB split squats x 6-8 each leg 4 sets: Alternating DB chest press x 12 4 sets of complex: Bench dips x 8 + banded triceps kick backs x 12 3 sets of complex: Supine K2E x 12 V sits x 12 Toe reach x 12 Performance 5-5-5-5-5 Bench press 5-5-5-5-5 Back Squats 2 attempts: Max reps Strict pull ups Sport 5 sets of complex: Snatch Pull + Snatch @80% 5 x 2 OHS @80% 5 rounds for time: 5 Squat cleans @155/95 5 Bench press @155/95 Compare to July 20 2011