May 2 2013
Level 1 and 2 Bench press 5-5-5-5-5 Box Squats 3-3-3-3 Weighted Pull ups 1-1-1 Fundamentals Bench press 5-5-5-5-5 Box Squats 3-3-3-3 Pull ups (negatives) 3-3-3
May 1 2013
Level 2 Speed/skill EMOM x 7 1 power snatch + 3 OHS (afap) Add load each set Conditioning 12 min clock 100 DU (buy-in) AMRAP… 5 HSPU 15 T2B Level 1 and Fitness Speed/skill EMOM x 7 1 DB hang power clean + 4 DB split jerk Conditioning 12 min clock 250 single skips (buy-in) AMRAP… 5 pushups 15 V sit ups
April 30 2013
Level 2 Strength Push press 3-3-3-3-3 (75%-85%-95%) Conditioning EMOM x 10 6 burpees 9 wall balls 20/14 Level 1 and Fundamentals Strength Push press 5-5-5-5-5 (60%-70%-80%) Conditioning EMOM x 10 3 burpees 6 wall balls 14/10 ***if you do not complete the Burpee and WB in the 60 time, rest the entire next minute
April 29 2013
This week is the end of the April Challenge: Journal points total Weigh-in #2 Benchmark workout All levels 15 minutes to review and work on some of your goals Level 2 “Helen” 3 rounds for time 400 m run 21 KB swings 24/16 12 pull ups Level 1 “Annie” 50-40-30-20-10 DU Ab mat sit ups Fitness “Single Annie” 100-80-60-40-20 Single skips 50-40-30-20-10 Ab mat sit ups