Sept 18 2014
Fitness Front Squat 3-3-3-3-3 Rest 2 minutes between sets For time: 150-120-90-60-30 SU Between each set 10 burpees and finish with 10 burpees Performance Front Squat 3-3-3-3-3 Rest 2 minutes between sets For time: 50-40-30-20-10 DU Between each set 10 burpees and finish with 10 burpees Sport 5 sets of complex: Squat clean x 1 + hurdle jump x 2 For time: 400 m run + 8 MU 300 m run + 6 MU 200 m run + 4 MU 100 m run + 2 MU
Sept 17 2014
Fitness and Performance 4 sets: 1a) Bench press x 6-8 reps 1b) Strict pull ups x 3-3-3-max reps Rest 2-3 minutes between sets Tabata: Push ups / Sit ups (alternating movements) For those with strong pull ups add loading to the triples and BW for max reps Hypertrophy bonus: 3 sets of 21’s biceps curl w/DB Sport Rest Day
Sept 16 2014
Fitness and Performance Can be performed as individual or team “Work horse” 3 sets: 60 seconds sled push (low | high) 60 seconds rest 60 seconds KB Farmer Carry 24/20 60 seconds rest 60 seconds sled pull (TRX rows) 90/70 60 seconds rest 60 seconds tire flips 60 seconds rest No score for today’s effort, keep intensity manageable, no red line Sport Front Squats 3-3-3-3-3 3 x 10 weighted pistols 7 sets for time: 8 burpee box jumps 30″/24″ 1 Rope climb
Sept 15 2014
Fitness Increasing loads over last week 4 sets: Strict shoulder press x 2-4 3 sets: DB reverse fly’s x 10’s (W-T-Y) 3 sets of complex: Rip trainer chop x 12 each side (build speed) Sand bag plank x 45 seconds 12 minute AMRAP 1-2-3-4 etc sets of: 15 KB swings 50 SU between each round: 250 m run Performance Increasing loads over last week Find your 1 RM Shoulder press is 3-5 sets 3 sets: DB reverse fly’s x 10’s (W-T-Y) 3 sets of complex: Rip trainer chop x 12 each side (build speed) Sand bag plank x 45 seconds 12 minute AMRAP 1-2-3-4 etc sets of: 15 KB swings 24/16 30 DU between each round: 250 m run Sport 15 minutes: Snatch doubles Every 2 minutes x 5 sets 1 bar MU + max distance HS walk in 60 sec 2 bar MU + max distance HS walk in…