Monthly Archives: October 2014

Fitness and Performance 5 sets: 2 minute clock 10 back squats @65% + AMRAP Push ups Rest 2 minutes between sets Sport Pausing Front Squats (5 sec) 5 sets of 3@80% 5 x Jerk complex: 1 BTN + 2 Rack

Fitness and Performance 4 sets: Supine wide grip BB Row (in rack) x 6-8 (2112) Bent over DB Reverse fly’s x 12’s Band face pulls x 8-10 Rest 90 seconds 5 minutes Row 1 minute Rest 4 minutes Deep Squat hold 1 minute Rest 3 minutes Burpees 1 minute Rest 2 minutes DB Push press 1 minute Rest 1 minute DU Sport 5 sets of complex: Power Snatch + Full Snatch @70% 5 minutes Build up to heavy Snatch 1 minute Rest 4 minutes CTB pull ups 1 minute Rest 3 minutes Burpees over bar 1 minute Rest 2 minutes T2B 1 minute Rest 1 minute Thrusters 95/65

Teams of 2, alternating as needed 100 burpees (partner holds deep squat) 100 KB Snatch (partner holds plank on elbows) 100 calorie row (partner skipping rope SU) 100 wall balls (partner hangs from pull up bar)  

Fitness EMOM x 21 1-2-3-4-5-6-7 Dead lift @135/95 8-10-12-14-16-18-20 Box jumps 3-5-7-9-11-13-15 V sits Min 1 = DL Min 2 = Box jumps Min 3 = V sits Min 4 = DL Min 5 = Box jumps Min 6 = V sits and so on… Performance EMOM x 21 1-2-3-4-5-6-7 Power clean @135/95 2-4-6-8-10-12-14  Pistols 3-5-7-9-11-13-15 T2B …and so on… Sport EMOM x 21 1-2-3-4-5-6-7 Snatch @135/95 2-4-6-8-10-12-14 Pistols 3-5-7-9-11-13-15 T2B …and so on…