Monthly Archives: September 2014

Fitness 5 minute clock x 4 400 m row 250 m run AMRAP DU Rest 5 minutes between sets Compare to Feb.28.2014 Results Performance 5 minute clock x 4 500 m row 400 m run AMRAP DU Rest 5 minutes between sets Compare to Feb.28.2014 Results Sport 5-5-5-5-5 HBBS 3 x 10 alternating pistols For time: 21-15-9 Airdyne (cals) T2B 1 heavy sand bag carry between sets 100′

Fitness and Performance Increasing loads over last week 4 sets: Strict shoulder press x 3-5 3 sets: DB reverse fly’s  x 8’s (W-T-Y) 3 sets: Roving plank lateral sand bag drags x 10 (5 count) EMOM x 10 3 burpees 6 wall balls (increase your target height or weight) Sport 5 sets: 1a) Snatch high pull (from power position) x 3 @85-100% 1b) Pendlay row x 3 (5 sec eccentric) EMOM x 10 3 Strict CTB 3 Strict ring dips

All levels “Bagliore burn” 3 rounds for time: 9 Burpee pull ups 7 Power cleans @135/85 78 air squats Modification will be given based on experience

All levels Squat Prep 3 sets: Quadruped Squat w/bracing sequence x 6 Glut bridge x 6 Truck driver squat with abduction x 3 Partner Prep: Medicine ball wall ball pass x 15 Seated splits partner pulls x 2 minutes Fitness 5 sets: 4 minute clock Weighted DB lunges x 20 steps 250 m run Rest with time remaining Performance 5 sets: 4 minute clock 10 Back Squats 135/95 250 m row Sport 5 sets: 4 minute clock 10 Back Squats 135/85 (add 10# each set) 250 m row Rest with time remaining