March 12 2013
Level 1 and 2 Buy in 5 minute AMRAP 5 push ups 10 kb swings 15 air squats Conditioning “Fight gone bad” 3 rounds for reps 60 seconds of wall balls 20/14 60 seconds SDHP 75/55 60 seconds push press 75/55 60 seconds box jumps 20″ 60 seconds row for calories 60 seconds rest Fundamentals Buy in 3 sets 30 seconds of plank 10 air squats Conditioning 4 – 3 minutes sets for reps 250 m row 12 push ups AMRAP sit ups Rest 2 minutes
March 11 2013
Level 1 and 2 Mobility: Thoracic rolling Lacrosse ball scalene Skills 4 sets for technique 60 seconds of DU practice 60 seconds handstand hold or 20 m handstand walking Conditioning 5 rounds for time 400 m run 40 DU Fundamentals Skill/stability 4 sets for technique 60 seconds DU practice 30 seconds side plank hold (each) Conditioning: 5 rounds for time 400 m run 100 single skips
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