Dec 9 2014
Fitness 15 minute AMRAP 1 Push up 2 Heavy Russian Swings 3 Wall balls Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc… Performance 15 minute AMRAP 1 HSPU 2 Power cleans 95/65 3 Burpees over bar Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc… Sport 15 minute AMRAP 1 HSPU 2 Power cleans 155/105 3 Burpees over bar Each additional multiply the reps: 2/4/6, 3/6/9, 4/8/12 etc…
Dec 8 2014
Fitness 4 sets: Front Squats x 8-10 reps TRX Ring rows x 8 – 12 reps Strict K2E x 5 – 8 reps 5 minute AMRAP 5 burpees over sand bag 1 sand bag clean and press 2 lengths overhead sand bag carry Sport and Performance Front Squat 8 x 1 @90% 5 minute AMRAP KB snatch 24/16 kg
Dec 6 2014
All levels 20 minute AMRAP Rowing max M STOH x max points STOH loading will be as follows: 75/55 x 20 (5 points) 95/65 x 15 (10 points) 115/75 x 10 (15 points) 135/85 x 8 (20 points) 155/95 x 6 (25 points) 175/105 x 5 (30 points) Teams of 2, have 2 stations: 1 erg and 1 pressing station Teams alternate rowing and pressing Both athletes start at the bottom of the ladder and work up on each set. Athletes can stop climbing or drop down at any point. Climbing is only one step at a time. Scoring = distance + ladder total points
Dec 5 2014
All levels “Sellers Chipper” 800 m run 70 DU 60 KB swings 24/16 50 wall balls 20/14 40 Box jumps 24/20 30 T2B 20 Burpees 10 Pull ups