Monthly Archives: August 2014

Fitness and Performance 10 minutes: Squat mobility Push up technique 4 rounds for time: 10 push ups 20 sit ups 30 wall balls 400 m run Sport 10 minutes: Work up to today’s heavy thruster 4 rounds for time: 10 thrusters 95/65 20 T2B 30 push ups 400 m row

Fitness and Performance 5 sets: Front Squat w/pause (3 sec) Rest 60 seconds Alternating DB shoulder press x 6-8 each Rest 60 seconds Ring plank x 45-60 sec Rest 60 seconds 6 mixed sets for times: 6 burpees 100′ farmer carry 20 DU Rest 2 minutes The order of movement changes each set Sport 5 sets of complex: Front Squat w/pause (3 sec) + Jerk 6 mixed sets for times 6 burpees 9 CTB 12 Wall balls Rest 2 minutes The order of movement changes each set

Fitness and Performance 5 rounds each Teams of 2, Alternating work 10 Heavy russian swings 250 m row 10 HR push ups Sport 5 rounds each Teams of 2, Alternating work 6 hang power cleans 135 250 m row 6 HSPU

Fitness and Performance 3 sets: 2 minutes steady state rowing (2K + 5) 30 seconds row hard (goal pace – 1) 30 seconds skip rope 30 seconds air squats 60 seconds rest 500 m row Rest 2:30 500 m row Rest 2:15 500 m row Rest 2 minutes 500 m row Rest 1:45 500 m row Rest 1:30 Today’s pace 2K – 3 Sport 10 minutes: Working up to today’s heavy Snatch For time: 10 Snatch @65% 50 wall balls 20/14 25 CTB pull ups 50 wall balls 20/14 10 Snatch @65%