July 18 2014
Fitness 3 sets Standing lat push downs x 6 (3121) Weighted plank x 30-45 sec DU practice x 60 seconds For time 21-15-9 Burpees Wall balls Performance 4 sets: Bent over BB Row x 6-8 DU practice x 60 seconds For time: 21-15-9 Ring dips Box jumps 24/20 Sport 5 sets: 1 a) Split Jerk x 3 1 a) Explosive push ups x 2 8 minute AMRAP 10 wall balls then… 1 burpee + 10 DU 2 burpees + 20 DU 3 burpees + 30 DU 4 burpees + 40 DU Every 2 minutes stop and perform 10 wall balls Compare to Dec. 16 2013 Optional 20 rep back squat +5lbs over last effort
July 17 2014
Fitness and Performance 3 sets: Band reverse fly’s x 18’s 4 sets: Push press x 5-8 3 sets: Bar hang x 20 seconds 8 minute AMRAP 20 anchored sit ups 10 sand bag walking lunges 250 m run Pull up workout #4 Set 1) x4 Set 2) x4 Set 3) x4 Set 4) x3 Set 5) x3 Rest as needed between efforts Sport 5 sets: 1 a) Kneeling Snatch x 1 1 b) Multiple T&G hurdle jumps x 3 Rest 6 minutes 8 minute AMRAP 5 Sand bag cleans 90/60 100 feet sand bag carry 90/60 1 rope climb 15 feet
July 16 2014
Fitness and Performance 5 rounds: 90 seconds rowing cals 90 seconds KB swings 90 seconds Skipping 90 seconds Plank on rings Rest 30 seconds between efforts Sport Rest Day
July 15 2014
Fitness 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 Set: 1-4-7-10 15 step ups Set: 2-5-8-11 10 burpees Set: 3-6-9 1 minute Rest Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Performance 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 10 Russian KB swings + 1 sled push/drag Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Sport 3 x 20 seconds barbell shoulder stretch 3 x 30 seconds HS hold, chest to wall 4 x 8 tight kip on rings 1 x ME ring MU UB EMOM x…