Monthly Archives: January 2014

Fitness and Performance 10-15  minutes warming up the movements in workout “10 minute tester #1” 4 minutes rowing for Meters 1 minute Rest 3 minutes of Wall balls 20/14 1 minute Rest 2 minutes of KB swings 16/12 1 minute Rest 1 minute of DU This is a max effort at each piece, score each effort separately Sport 17 minutes for reps: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees AMRAP Snatches 210/120

Fitness  Pull ups 10-8-8-6-6 Note the assistance required and level of effort 2 sets: V sit ups x 10-15 Flutter kicks x 50 Rest 90 seconds 4 rounds for time: 10 Burpees 10 Russian KB swings 10 Front rack KB lunges (First set R – second set L) Performance Weighted pullups 5-5-3-3-3 Kipping practice (no pull) 6-6-6-6 4 rounds for time: 10 Burpees 10 KB swings 20/12 10 Front Rack KB lunges (First set R – second set L) Sport Full Thacker warm up Snatch 5 x 3 T&G 5 x 2 Power snatch 5 x 1 Full snatch Rest 2-3 minutes between sets and dial in technique today Easy walk/jog for 5 minutes  

Fitness Level 1 testing   5 sets: DB shoulder press x 8-12 rest 60 sec Unbroken skipping x 60 seconds rest 60 sec Plank x 45 – 60 seconds on hands rest 60 sec 1000 m row maintain 22-26 for first 400 m then increase 2 SPM every 200 m This row is about developing consistency, not a max effort, if needed rest 3-4 minutes then repeat. Performance Level 2 Testing   5 sets: BB shoulder press x 5-8 rest 60 sec Unbroken DU x 60 seconds rest 60 sec Wall climb to hold (half way up)  x 20-30 seconds rest 60 sec 1000 m row for consistency 0r 2000 m row for PR tester Sport Rest Day

Fitness and Performance 10 minutes working on hip/ankle mobility 5 minutes working on skipping mechanics 5 rounds for time: 250 m row 20 ab mat sit ups 15 DU 10 Wall balls Sport 10 – 1 Bench press @ 65% Between sets perform 10 pull ups Goal is all sets, both movements unbroken