May 16 2014
Fitness Level 1 and Level 2 goals sheet 2 sets x max UB push up 3 sets x max UB pull up test 2 sets x Hanging knee tuck For time: 100 SU 40 calorie row 60 Ab mat sit ups 80 Wall balls 100 SU Performance 3 x Skin the cats 3 x Shoulder taps with wall support x 6 3 x CTB pull ups x max UB For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees Compare to October 2013 Sport 3 x Skin the cats 3 x HS walk max distance 3 x Bar MU x 3-5 For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees Compare to October 2013
May 15 2014
Fitness and Performance 6 sets: Row for distance 60 seconds on: 90 seconds off EMOM x 12 5 Heavy russian swings 3 Burpees Sport 7 x 1: Snatch grip DL + Hang Snatch 3 x 5 Front Squat @80%
May 14 2014
Fitness 5 sets: 2 minutes on: 2 minutes off 20 sand bag front squats 60/45 + AMRAP DU Rest 5 minutes 5 sets: 2 minutes on: 2 minutes off 20 DB walking lunges + AMRAP Shuttle run Performance 5 sets: 2 minutes on: 2 minutes off 20 Front Squats @135/85 + AMRAP DU Rest 5 minutes 5 sets: 2 minutes on: 2 minutes off 20 DB lunges + AMRAP Shuttle run Sport T/TT 30 minute Row Record distance and intensity
May 13 2014
Fitness 4 sets: Single arm/single leg DL x 6-8 each Rest 60 seconds Bench triceps dip x 12-15 Rest 60 seconds 45 seconds ring plank Rest 60 seconds 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates Performance and Sport 3 x 10 DL @70% 3 x 10 Bench @70% 3-5 sets 400 m repeats Walk back to the start line Repeat until form or pace deteriorates