Dec 6 2014
All levels 20 minute AMRAP Rowing max M STOH x max points STOH loading will be as follows: 75/55 x 20 (5 points) 95/65 x 15 (10 points) 115/75 x 10 (15 points) 135/85 x 8 (20 points) 155/95 x 6 (25 points) 175/105 x 5 (30 points) Teams of 2, have 2 stations: 1 erg and 1 pressing station Teams alternate rowing and pressing Both athletes start at the bottom of the ladder and work up on each set. Athletes can stop climbing or drop down at any point. Climbing is only one step at a time. Scoring = distance + ladder total points
Dec 5 2014
All levels “Sellers Chipper” 800 m run 70 DU 60 KB swings 24/16 50 wall balls 20/14 40 Box jumps 24/20 30 T2B 20 Burpees 10 Pull ups
Dec 4 2014
Fitness 4 sets Goblet Squat x 8-10 One arm DB Row x 6-8 V sits x 12 “Diesel” 12 minute AMRAP 1 DL (challenging load) 9 step ups 20″ 4 supinated strict pull ups 7 push ups Performance and Sport Front Squat Complex 4 @50%, 6 @50%, 6 @50%, 4 @55%, 4 @55%, 4 @55% + 3 rebound jumps after each set “Diesel” 12 minute AMRAP 1 DL @275/185 9 step ups 24″/20″ 4 supinated strict pull ups 7 push ups
Dec 3 2014
All levels 1o minutes: Rowing at a low damper setting (1-2) Using the force curve to identify timing issues GOAT DAY 20 minute session Loading or reps will be given based on difficulty and experience