Nov 26 2014
Fitness and Performance 20 minute AMRAP 50 air squats 40 ab mat sit ups 30 KB swings 20 calorie row 10 burpees Sport Rest Day
Nov 25 2014
All levels 5 sets for reps 5 minutes on: 3 minutes off 500 m row 400 m run AMRAP DU
Nov 24 2014
This week is Deload; meaning that we reduce training volume. If you are participating in the Rebel Winter Team Challenge this weekend its important that you keep training at lower intensity and increase your daily mobility. And as always if you require additional direction? Make sure to ask one of us, we are happy to help. Fitness 3 sets Archer push up progressions x 3 – 5 each Single leg KB DL x 6 – 8 each Hollow rock x 10 – 15 reps Rest 60 – 90 seconds 3 RFR: 3 min AMRAP 15 Ab mat sit ups 12 Lunges 3 strict push ups (hips/shoulders rise together) Rest 2 minutes start next round where you left off Performance 15 minutes Power Snatch T&G technique work 15 minutes Power C&J technique work Sport Monday Max out 15 minutes Build up to 1 RM Snatch 15 minutes Build up to 1…
Nov 22 2014
Fitness and Performance Teams of 2, 2 attempts per person to establish max weight sled push across gym floor Sled will continue to add weight on each attempt Rest 5 minutes Teams of 2, Both partners perform part 1 (conga line) 10 Slam ball 2 Bear Crawl 2 Crab Walk 1 Frogger While partner 1 is: Rowing Max M Partner 2 performs: 50 air squats 40 sit ups 30 KB swings 20 push ups 10 pull ups Then both partners switch stations Both partners complete part 3 (conga line) 10 Slam ball 2 Bear Crawl 2 Crab Walk 1 Frogger Sport Front Squat 3 sets of 2 @90% Power clean 4 sets of 2 @80% E2MO2M x 12 3 CTB 6 KB swings 32/24 9 cal Airdyne