Monthly Archives: August 2014

Fitness and Performance 3 sets: DB push press x 5-8 reps Band reverse fly’s x 18’s (I-T-Y) 30 seconds DU practice For time: 60 calorie row 50 wall balls 40 burpees 30 kb swings 20 box jumps 10 pull ups Sport 1000 m row Rest 3 minutes 750 m row Rest 2.5 minutes 500 m row Rest 2 minutes 250 m row Rest 2 minutes 750 m row Compare the 2 – 750 m row efforts

Fitness and Performance 250 m run Rest 2 minutes 400 m run Rest 3 minutes 800 m run Rest 3 minutes 400 m run Rest 2 minutes 250 m run Compare the 400’s and 250’s Sport 15 minutes: 1 RM Snatch 15 minutes: 1 RM C&J

All levels Teams of 3, 1 mile run together 100 burpees 150 KB swings 200 ab mat sit ups 250 air squats Break up reps as needed, one person working at a time      

Fitness and Performance 10 minutes OHS technique work 5 sets: 40 seconds of DB snatch 40/25 20 seconds Box jumps 24/20 Rest 60 seconds 4 sets: 60 seconds Rowing calories 60 seconds plank hold 60 seconds shuttle runs (recovery pace) Sport 10 minutes: Work up to a moderate OHS Positional corrections as needed 5 sets: 40 seconds of DB snatch 50/35 20 seconds Box jumps 24/20 Rest 60 seconds 6 sets: 45 sec on : 15 sec off Even sets 5 CTB pull ups x AMRAP DU Odd sets 5 Ring dips x AMRAP DU