Monthly Archives: February 2015

Fitness 4 sets: DB Walking lunges x 20 steps Single arm/Single leg KB DL x 6-8 reps Sand bag hip press x 6 (3 sec pause at top) 5 sets for reps 40 sec Row (cals) 20 sec Rest 40 sec Wall balls 20 sec Rest 40 sec DU 20 sec Rest Performance and Sport 5 sets of complex: 5 SG BTN PP + 3 OHS 5 sets for reps: 40 sec Pistols 20 sec Rest 40 sec Airdyne 20 sec Rest 40 sec Heavy Russian swing 20 sec Rest

Fitness EMOM x 24 minutes One movement per minute, rest with time remaining 5 – 8 pullups (progressions) 3 – 5 Push ups 10 – 15 Sit ups 15 – 20 Air squats Performance and Sport EMOM x 20 minutes One movement per minute, rest with time remaining 5 – 8 CTB Butterfly pullups 9 – 12 Wall balls 30/20 10 – 12 Burpees to 6″ target 12-15 hollow rocks Speed work finisher: 5 x 3 T&G Power snatch @65-75% working on speed, grip preference, and timing  

Fitness and Performance 3 minutes Max calorie row 2 minutes Max reps burpees 1 minute Max reps DU 6 minutes Rest 1 minute Max reps DU 2 minute Max reps burpees 3 minutes Max calorie row Dead lifts 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%, max reps @85% Sport 3 minutes Max calorie row 2 minutes Max reps MU 1 minute Max reps DU 6 minutes Rest 1 minute Max reps DU 2 minute Max reps HSPU 3 minutes Max calorie row Dead lifts 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%, max reps @85%

Fitness and Performance Teams of 2, Alternating fulls sets 4 minutes at each station 2 minute rest between each station STATION 1 = 3 Tire Flips + 12 Russian KB swings STATION 2 = Row 10 calories + 10 DB thrusters STATION 3 = Ski erg 8 calories + 8 dips STATION 4= Airdyne 10 calories + 10 box jumps Sport 10 minutes: Strict HSPU progressions 10 minutes: Strict MU Progressions 10 minutes: Jerk Balance x 3’s 10 minutes: Work up to heavy 3 OHS