May 26 2014
Fitness 3 sets: DB chest press x 10-12 3 sets: Banded chest fly’s x 15 3 sets: Dips x 12 – 15 For times: 500 m row 15 KB swings 75 SU Rest 3 minutes 500 m row 30 KB swings 150 SU Performance 3 minute AMRAP x 2 2-4-6-8-10 Push ups + Pull ups + Air Squats Between each set x 10 DU Rest 60 seconds between AMRAP’s Every time you complete the ladder start back at the bottom For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 500 m row 30 KB swings 60 DU Sport 7 x 1 Hang Snatch 5 x 2 Halting Snatch DL (mid thigh) hold for 3 seconds 5 x 3 Jerk Balance
May 24 2014
Fitness and Performance With a partner 10 rounds for time 250 m row 10 wall balls 5 burpees alternating each movement Sport “Holleyman” 30 rounds for time: 5 wall balls 3 HSPU 1 Power clean @70%
May 23 2014
Fitness and Performance Front Squats 3-3-3-3-3 AMRAP 4 minutes 10 KB swings 10 TRX/Ring rows Rest 4 minutes AMRAP 4 minutes 10 Box jumps 10 Pushups Sport 7 sets of complex: Clean grip DL + Clean pull + Power clean & Jerk Each rep from the floor AMRAP 4 minutes 10 KB swings 32/24 10 Pull ups Rest 4 minutes AMRAP 4 minutes 10 Box jumps 24/20 10 T2B
May 22 2014
Fitness 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off supine hollow hold 3 sets: 30 on : 30 off DU practice 4 rounds for time: 250 m run 30 DU (100 SU) 20 sit ups Performance 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off hollow holds on hands 3 sets: 30 on : 30 off wall climb to support @30 degrees 4 rounds for time: 250 m run 30 DU 12 T2B Sport 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off hollow holds on hands 3 sets: 30 on : 30 off weight shift shoulder taps (wall support) 1 mile run Rest 3 minutes Row 1500 m Rest 3 minutes 1 mile run Record times separately