May 7 2013
Fitness Back Squats 10-10-10-10 (40-45-50%) 4 sets for max reps 2 minute running clock 250 m row then as many sit ups as possible with time remaining rest 2 minutes Sport and Performance Back Squats 5 warm up 5 warm up 5@-75% 5@-80% 5@-85% “Death by burpees” Let the clock run and… minute 1 = 1 burpee minute 2 = 2 burpees minute 3 = 3 burpees and so on until you don’t complete the required burpees in that minute
May 6 2013
All levels Teams of 2, 2400 m row 200 DU 150 KB swings 100 box jump 24/20 One erg, one rope, one KB and one box per group…everyone working at the same time.
May 4 2013
Sport 5 rounds for time 30 KB swings 24/16 30 Burpees 30 GHD sit ups Performance 5 rounds for time 30 KB swings 16/12 30 Burpees 30 ab mat sit ups Fitness 5 rounds for time 15 KB swings 16/12 15 Burpees 15 Ab mat sit ups
May 3 2013
All levels Skills GHD sit ups DU fundamentals Conditioning 2 sets for reps 6 minute clock 1000m row then…AMRAP DU Rest 6 minutes Mobilize during your rest period, hip, shoulder, glutes.