Sept 4 2014
Fitness 10 minutes: Dead lift technique work 10 minute AMRAP 10 horizontal ring rows 100′ farmer carry 50 SU Performance 10 minutes: Dead lift technique work 5 rounds for time 6 Sand bag cleans 100′ front rack sand bag carry 20 DU Sport 10 minutes: Work up to heavy 2 position clean (floor – above knee) 6 rounds 1 rope climb 3 box jumps 40/30 6 Sand bag clean 100/70 Take the intensity down on this one and have some fun
Sept 3 2014
Fitness 3 sets: 1a) Pull ups (negatives) x 3-5 1b) Bent over BB row x 8-10 1c) TRX OH hip extension x 6-8 2) OHS technique work Tabata: Russian KB Swing lowest set counts Performance 3 sets: 1a) Pull up (negatives) x 3-5 1b) Bent over BB row x 8-10 1c) KB Snatch x 6-8 each 2) OHS: Work up to a moderate 3 Shoulder position in the goal of today Tabata: Russian KB Swing lowest set counts Sport Rest Day
Sept 2 2014
Fitness Workout is based on time today: The faster you complete each station the more rest you get. 1 – 5 minutes = 400 m run 5-10 minutes = 30 burpees 10 -15 minutes = 40 jumping pull ups 15-20 minutes = 40 wall balls 20-25 minutes = 30 step ups 25+ minutes = 800 m row Performance and Sport 1 – 5 minutes = 1000 m row 5-10 minutes = 50 burpees 10 -15 minutes = 30 pull ups 15-20 minutes = 50 wall balls 20/14 20-25 minutes = 30 box jumps 24/20 25+ minutes = 800 m run
Sept 1 2014
Now it’s sad to say that summer is nearly gone. But this time of year is kinda refreshing in the gym. New faces will be starting to join our classes and some faces we haven’t seen in a while will make more of a presence. Our next 4 weeks for Fitness/Performance will be focused on the basics and gradual progression to allow new and newly committed members to build up capacity. Enjoy. It is important to reference your journals and levels sheets this month. Fitness 4 sets: Strict BB press x 5-8 3 sets: Banded reverse fly’s x 6’s (W-T-Y) 3 sets: Roving plank lateral sand bag drags x 10 (4 count) 3 rounds for reps and times AMRAP UB push ups + 500 m row Score is push up # and time on rower Rest is 1:1 Performance 4 sets: Strict BB press x 5-8 3 sets: DB Reverse…