April 4 2013
Level 2 Strength Over head squats 3-3-3-3-3 Conditioning 250 m run then… 3 rounds of: 30 DU 10 OHS 95/55 250 m run to finish Level 1 and Fitness Strength 3 sets for speed and technique Slam ball x 12 OHS with dowel x 12 Ring support (accumulate 60 seconds) Conditioning For time 250 m run then… 3 rounds of 100 single skips 10 goblet squats Finish with 250 m run
April 3 2013
Level 2 Strength Snatch 2-2-2-2-2 21-15-9 Power cleans 155/105 Box jumps Pull ups Level 1 and Fitness Strength 4sets for technique DB hang cleans x 12 DB push press x 6-8 Laying toe reach x 30 seconds Conditioning 10 minute AMRAP 10 KB swings 16/12 10 wall balls 20/14 10 step ups 24/20
April 2 2013
All levels Mobility Banded samson Banded lat release Wrist mobility Lacrosse ball hip flexor release Lacrosse ball upper back Conditioning 7 sets for reps 2 minute running clock 250 m row AMRAP DU 2 minute rest Cool down/stretch Couch stretch Banded lat release
April 1 2013
Paleo challenge Benchmark workouts Fitness: 500 m row for time for time 50-40-30-20-10 Ab mat sit ups 100-80-60-40-20 skip rope Performance (level 1) 5 rep max Back squat 3 rounds for time 400 m run 21 KB swings 12 pull ups Competitive (level 2) 1 RM clean and jerk 3 rounds for time 400 m run 21 KB swings 24/16 12 Pull ups