Monthly Archives: February 2015

Fitness 15 minutes: Work up to heavy 3 Back Squat For time: 40 Wall balls 40 calorie row 30 Wall balls 30 calorie row 20 Wall balls 20 calorie row 10 Wall balls 10 calorie row Performance 15 minutes Work up to heavy 3 OHS For time 40 Back Squats 75/55 40 calorie row 30 Front Squats 75/55 30 calorie row 20 OHS 75/55 20 calorie row Sport Rest Day

Fitness  15 minutes Working on DL mechanics Sets of 5-8 reps 4 sets for reps: 45 seconds Skipping 15 seconds Rest 45 seconds Ab mat sit ups 15 seconds Rest Performance Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% “Annie” 50-40-30-20-10 DU Ab mat sit ups Sport Dead lift 8@55%, 6@65%, 4@75%, 2@85%, 1@95%, 2-3@100% 30 minute Row @65-75% Keeping SPM 20-26, working the proper slide Every 1000 m = 15 Burpee over erg @max effort  

Fitness 10 minutes: Clean and press technique work “CAM” 5 RFT: 15 step ups 12 Push press 9 V sits Performance and Sport 3 sets (NFT) 250 m row 1 length HS Walk 30 DU 5 sets of complex: 1 Clean + 2 Push press “CAM” 5 RFT: 15 box jumps 24/20 12 Push press 115/75 9 T2B

The Mighty Atom Trailer from Image Factory DC on Vimeo. Fitness 10 minutes: Front Squat technique x 3-5 reps 4 sets: One arm DB Rows x 10-12 each Banded reverse 90/90’s x 8-10 Hollow hold x 15-20 sec 5 min AMRAP 10 Heavy Russian swings 5 Burpees Performance 10 minutes: Work up to heavy 3 RM Front Squat 6 sets: 2 position snatch (Above knee/Floor) 5 min AMRAP 10 DB Snatch 40/30 5 Burpee CTB pull ups Sport EMOM x 5 3 Front Squats @85% 6 sets: 2 position snatch @75% (Above knee/Floor) For time: 10-8-6-4-2 DB snatch 50/35 5-4-3-2-1 Burpee MU