April 27 2013
Burgener warm up Level 2 EMOM x 7 20 DU then… 1 Power Snatch Goal is to keep increasing the load over the 7 sets Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 24/16 AMRAP T2B Rest 4 minutes between sets Level 1 EMOM x 7 3 Power Snatch Load increases every second minute Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 16/12 AMRAP K2E Rest 4 minutes between sets Fundamentals EMOM x 7 5 Power Snatch Bar only, work on creating speed Conditioning 3 sets for reps 4 minute running clock 400 m row 30 KB swings 16/12 AMRAP Ab mat sit ups Rest 4 minutes between sets
April 26 2013
Mobility Peanut lacrosse ball t-spine overhead extension Lacrosse ball top rib tacking Dragon pose with foot hold 1/2 pigeon with knee blocking Level 2 “Mary” AMRAP 20 5 HSPU 10 Pistols 15 Pull ups Level 1 “Cindy” AMRAP 20 5 Pull ups 10 Push ups 15 Air squats Fundamentals AMRAP 20 5 push ups 10 Horizontal ring rows 15 Air squats
April 25 2013
Level 2 Strength/Speed Squat Clean 1-1-1 Front Squats 1-1-1 Conditioning For time 21-15-9 Power clean 135#/95# Lateral burpees over bar Level 1 Strength Squat Clean 1-1-1 Front Squat 1-1-1 Conditioning For time 21-15-9 Power clean @65% Lateral burpees over bar ***load is 65% of today’s clean from part one. Fundaments Strength 4 sets Goblet squats x 12 Between sets practice DU for 60 seconds Conditioning 3 rounds for time 30 KB swings 10 Burpees
April 24 2013
Level 2 Skills 3 sets Butterfly pull ups x 10-15 (unbroken) Ring L-sit x 30 seconds Conditioning 3 rounds for time 15 pull ups 20 shoulder to overhead 95/65 25 push ups Level 1 Skills 3 sets Practice kipping x 6-12 reps V sit ups x 10 Conditioning 3 rounds for time 5 pull ups 10 push ups 15 DB push press 40#/25# Fitness Skills 3 sets Horizontal ring rows x 6-12 Side plank hold x 30 seconds each side Conditioning 3 rounds for time 5 push ups 10 DB push press 30#/20# 25 ab mat sit ups