Monthly Archives: August 2014

All levels Teams of 2, 4 rounds each for time, Both athletes complete all sets/reps Alternating work/rest 250 m row 15 wall balls 10 burpees 250 m run Example: Athlete 1 rows 250, athlete 2 is resting Athlete 2 rows 250, athlete 1 is resting Athlete 1 performs 15 wall balls, athlete 2 is resting Athlete 2 performs 15 wall balls, athlete 1 is resting And so on….  

Fitness and Performance 4 sets: Bench press x 5-8 Rest 60 seconds Horizontal ring rows x 8-10 Rest 60 seconds V sits x 8-12 3 sets for reps 60 seconds box jump overs 60 seconds DB push press 60 seconds DU 60 seconds Rest   Sport 4 sets: 1a) Bench press x 5-8 1b) Strict ring pull ups x 3-6 For time: 21-15-9 Rowing calories HSPU

Fitness and Performance 5 sets of complex: Sand bag shoulders (2R/2L) + agility sprint 8 minute AMRAP 15 KB swings 15 ab mat sit ups 100′ sand bag carry Sport 5 sets of complex: Snatch + 2 OHS + 3 level box jump Add weight on each OHS, set boxes @30/24 – 36/30 – 40/36 8 minute AMRAP 5 CTB pull ups 10 OHS 95/65 30 DU  

Fitness 4 sets: Dead lifts x 8-10 4 sets: Medicine ball russian twists x 20 (10 each side) 4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats 4 minute Rest 4 minute AMRAP 5 pull ups + 10 push ups + 15 air squats  Performance 4 sets: Dead lifts x 5-8 4 sets: Medicine ball russian twists x 20 (10 each side) 4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups 4 minute Rest 4 minute AMRAP 5 HSPU + 10 pistols + 15 pull ups Sport Rest Day