Jan 24 2015
Fitness and Performance Part one: 15 minutes: Establish 3 RM Bench press 5 Rounds: Max reps pushups + Air squats Perform push ups to failure then start air squats Must complete 50 reps between the 2 movements Score is time and # of push ups Sport 15 minutes: Establish 1 RM Snatch Opex Winter Classic 2014 40 Back Squats 75/55 40 Calorie Row 30 Front Squats 75/55 30 Calorie Row 20 OHS 75/55 20 Calorie Compare to Dec 13 2014
Jan 23 2015
Fitness and Performance ROW’D ROYALTY WOD # 3 Strapless rowing prep: Legs only x 10 pulls then… Pause (below knee) recovery x 10 pulls then.. Full strokes x 10 pulls 500 m row 30 burpees over the erg 2000 m row Set the monitor with a 2 minute rest between efforts. You have 2 minutes to complete the burpees. Any additional time on the burpees will be added to the 2 K time. Sport PART A) ROW’D ROYALTY WOD # 3 500 m row 30 burpees over the erg 2000 m row Set the monitor with a 2 minute rest between efforts. You have 2 minutes to complete the burpees. Any additional time on the burpees will be added to the 2 K time. PART B) 15 minutes Snatch technique work 3 position Snatches @50-65% (power position, above the knee, floor) E2MO2M x 3-6 10 UB CTB pull ups +…
Jan 22 2015
Fitness 10 minutes: Developing the sand bag clean 3 minute AMRAP 10 Sand bag Squats 10 Ab mat sit ups 4 minute AMRAP 15 Sand bag step ups 15 Scissor kicks 5 minute AMRAP 20 Sand bag reverse lunges 20 Mt.Climbers Rest 2 minutes between sets Performance 10 minutes: “Thacker warmup” 3 minute AMRAP 10 OHS 75/55 (no rack) 10 T2B 4 minute AMRAP 15 Front Squats 75/55 (no rack) 15 GHD sit ups 5 minute AMRAP 20 Back Squats 75/55 (no rack) 20 sit ups Rest 2 minutes between sets Sport Rest Day
Jan 21 2015
Fitness 3 sets for reps 90 sec Pull up progressions 30 sec Rest 90 sec Burpees 30 sec Rest 90 sec Russian KB swings 30 sec Rest 90 sec Plank 30 sec Rest Performance and Sport E2MO2M x 12 1-5-9 = 20 calorie Airdyne 2-6-10 = 25 Box jumps 3-7-11 = 20 calorie ski erg 4-8-12 = HS Progressions