Monthly Archives: November 2014

  Fitness Complex: Back Squats 9-6-3-6-9 + 1 sand bag rope pull across gym floor 90/70 Rest 2 minutes between sets For time: 10-9-8-7-6-5-4-3-2-1 Wall balls 5 burpees between each set Performance Complex: Back Squats 9-6-3-6-9 + 1 rope climb 15′ Rest 2 minutes between sets For time: 10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 5 burpees between each set Sport Complex: Hang Snatch 1-1-1-1-1 + Pivot High box jumps 1-2-1-2-1 Rest 2 minutes between sets For time: 5-4-3-2-1 Pistols Bar MU  

Fitness  For time 3000 m row 100 SU (every 3 minutes) Performance For time 3000 m row 50 DU (every 3 minutes) Sport For time: 100 DU 800 m run 100 DU 1000 m ski erg 100 DU 1 mile Airdyne 100 DU  

Fitness Block pulls 5-5-5-5-5 15 minutes working up the ladder 1 negative pull up 1 bench dip 2 OH walking lunges Add one rep each additional set Performance Power clean 3-3-3-3-3 15 minutes working up the ladder 1 weighted strict pull up 1 weighted strict ring dip 2 pistols Add one rep each additional set    

Fitness 5 sets: Bench press x 5-8 + 500 m row AFAP Rest 3 minutes between sets Score weight on the bar and row times separately Performance  5 sets: Bench press x 3-5 + 500 m row AFAP Rest 3 minutes between sets Score weight on the bar and row times separately Sport “Rebel 300” 50 Calorie row 25 pull ups 50 box jumps 24/20 25 Ring dips 50 Wall balls 20/14 25 Pull ups 50 Calorie Airdyne 25 Ring dips