March 9 2013
Level 2 17 minute AMRAP Snatches and Burpees Level 1 and Fundamentals Strength 4 sets of Push press x 3-5 reps One arm dumbbell row x 3-5 reps Conditioning 3 rounds for time 5 man makers 15 kb swings 25 ab mat sit ups
March 8 2013
Level 2 Rest day We will share some ideas about mobilizing and planning the Saturday challenge. Level 1 and Fundamentals Strength 4 sets of Front Squats x 6-8 reps Rest 30 seconds Single leg bridge hold x 30 sec each leg Conditioning: Teams of 2, alternating for 10 sets each 250 m row
March 7 2013
Level 1 and 2 Strength/Speed 5 sets of: Drop Snatch x 3 Between sets work on hip/shoulder mobility Conditioning: 3 rounds for time 6 HSPU 9 Snatch 12 Burpees (sorry about 2 days of burpees but this is prep for saturday) Fundamentals Strength: 3 sets of Dead lifts x 6-8 reps Rest 45 seconds Russian twist x 12 + Toe reach x 12 Conditioning 3 rounds for time 250 m row 15 wall balls
March 6 2013
All levels Strength: 15 minutes work up to a heavy 1 RMSquat clean Conditioning: 21-15-9 KB swings Burpees Level 1: 24/16 Level 2: 16/12 Fundamentals 12/8