May 12 2014
Fitness 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 30 SU 1 min Rest 2 min AMRAP 10 Ring rows + 10 push ups 1 min Rest 2 min AMRAP 10 Step ups + 10 V sits 1 min Rest Performance 3 sets: 2 min Row (cals) 1 min Rest 2 min AMRAP 10 wall balls + 10 DU 1 min Rest 2 min AMRAP 10 Pull ups + 10 push ups 1 min Rest 2 min AMRAP 10 Box jumps + T2B 1 min Rest Sport EMOM x 5 1 Power Snatch + 2 BTN PP @75% EMOM x 5 2 T&G Power clean + PJ @75% For time: 30 calorie row 20 STOH 115/75 10 Burpee over bar 30 wall balls 20 hang power clean 115/75 10 CTB pull ups
May 10 2014
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May 9 2014
Fitness and Performance For time: 50 ab mat sit ups 40 walking lunges 30 KB swings 20 wall balls 60 calorie row 20 wall balls 30 KB swings 40 walking lunges 50 ab mat sit ups Sport For time: 50 calorie row 50 box jumps overs 24/20 50 DL @40% 50 wall balls 25 ring dips 50 wall balls 50 DL @40% 50 box jump overs 24/20 50 calorie row
May 8 2014
Fitness 3 sets One arm DB row x 8-10 each 3 sets of complex Plank hold x 30 sec + push ups x max reps (no snaking) 4 minute clock x 3 20 KB swings 250 m run AMRAP DU Rest 2 minutes Performance 3 sets Tight hollow kipping pull up x 3-6 4 sets Weighted push ups x 5 RM 4 minute clock x 3 20 KB swings 250 m run AMRAP DU Rest 2 minutes Sport AM) 15 minutes to build up to 1 RM Thruster For time: 250 m row 15 thrusters 95/65 250 m row 12 thrusters 95/65 250 m row 9 thrusters 95/65