Monthly Archives: April 2014

All levels 15 minutes: Gymnastics skill work Fitness: 3 sets Ring rows x 10 reps tempo=32X1 3 sets DB lateral raise x 6-8 reps tempo=3112 3 sets Kneeling roll out x 6 tempo=3212 Rest 30-45 seconds between each set Performance: 3 sets L support on pull up bar x 10-20 seconds 3 sets 1/2 wall climb to support x 20 seconds 3 sets False grip ring rows x 6 Rest 30-45 seconds between each set Sport: 3 x 1 legless rope climb 3 x 3 L pull ups 3 x 2 Ring support to negative false grip Rest 30-45 seconds between each set All levels Push press 3-3-3-3-3

Fitness and Performance 2 sets for reps 3 minutes Row (cals) 2 minute Shuttle Run 1 minute DU 1 minute Rest 3 minutes Wall ball 2 minutes Burpees 1 minute KB swings 1 minute Rest Record total reps completed as 2 separate rounds, RD #1 & RD #2 Sport 2 sets for reps @65% effort 3 minutes Row (cals) 2 minute Shuttle Run 1 minute HS walk (steps) 1 minute Rest 3 minutes Burpees 2 minutes KB swings 24/16 1 minute Pistols 1 minute Rest You should be able to carry on a conversation the entire time PM) Olympic lifting

Fitness This is Squat Cycle week 5 of 5, Our overall volume is lower this week & Friday we max out the back squat PR Friday here we come!!! 4 sets: DB walking lunges x 20 steps Bench dips x 10-12* Plank hold x 45 seconds* *use the progressions from our level books Back Squats 5-5-5-5-5 Performance and Sport 6-10 sets Sled drag (walk forward) + Sled drag (walk backwards) 150/100 Aggressive steps at a controlled pace keeping body tight Between sled drags perform: Terminal knee extensions w/band Good mornings w/band Back Squats 3 x 1 @95%  

Fitness and Performance Push press 3-3-3-3-3 For time: 30 wall balls 30 Horizontal ring rows 30 Russian step ups (15 R/15 L) 30 DB push press Sport 4 sets of complex 5 BTN push press + 3 OHS For time: 30 wall balls 30 CTB pull ups 30 pistols 30 DB snatches (alternating) 50/30