Monthly Archives: August 2014

Fitness and Performance 3 x 10 Back Squats 4 x 8 Strict BB press 8 minute AMRAP 10 wall balls 10 burpees Sport 3 x 10 Back Squats @75%  8-8-8-8 Strict BB press 8 minute AMRAP 10 DB Thrusters 40/25 250 m row

All levels 4 sets: 30 seconds couch stretch (each) 30 seconds thoracic openers GHD hip extensions x 10-12 TRX pistol squats x 3-5 (each) 12 minute Goat session Pick 2 movements that challenge you and perform EMOM Reps will be given based on difficulty and experience  

Fitness and Performance 15 minutes: DL technique work 12 minute AMRAP 20 DB walking lunges 20 KB swings 20 TRX/Ring rows 20 DU (50 SU) Sport 15 minutes: Establish 8 RM DL 12 minute AMRAP 50 feet weighted lunge 95/65 100 feet shuttle run 50 feet sled pull (arms only)

Fitness and Performance 4 sets 1 a) Front Squats with pause x 5-8 1 b) DB push press x 10 -12 1 c) V sits x 10 – 12 Rest 90 seconds For time: 8-10-12-14 HR Push ups 1 sled pull 90# (between sets) Sport 5 sets: Front Squats (5 sec pause) + jerk 5 sets: 3 position Snatch (floor-hang-power position) Do not drop bar between positions For time: 4-6-8-10 HSPU 1 legless rope climb between sets