May 3 2014
Fitness and Performance Tabata Row Rest 1 minute Tabata Air Squat Rest 1 minute Tabata Pull ups Rest 1 minute Tabata Push ups Rest 1 minute Tabata Sit ups Compare to Dec.20.2013 results Sport EMOM x 12 3 Clean and Jerks 3 sets @60% 3 sets @70% 2 sets @75% 2 sets @80% 2 sets @85% For time: 500 m row 5 snatch @135/85 5 rope climbs 15′ 15 CTB pull ups 5 C&J @135/85 500 m row
May 2 2014
Fitness and Performance 3 RM back Squat tester 7 minute AMRAP: 40 calorie row 40 wall balls 40 KB swings If you complete the KB? Jumps back on the rower+ Sport 1 RM Back Squat tester 7 minute AMRAP 15 calorie Airdyne 100 m front rack sand bag carry 90#/60#
May 1 2014
Fitness 4 minute Clock x 4 400 m row 250 m run AMRAP DU Rest 4 minutes Performance and Sport For time as a team 100 tire flips 1 mile run 300# sled push 100 DU
April 30 2014
All levels 15 minutes: Gymnastics skill work Fitness: 3 sets Ring rows x 10 reps tempo=32X1 3 sets DB lateral raise x 6-8 reps tempo=3112 3 sets Kneeling roll out x 6 tempo=3212 Rest 30-45 seconds between each set Performance: 3 sets L support on pull up bar x 10-20 seconds 3 sets 1/2 wall climb to support x 20 seconds 3 sets False grip ring rows x 6 Rest 30-45 seconds between each set Sport: 3 x 1 legless rope climb 3 x 3 L pull ups 3 x 2 Ring support to negative false grip Rest 30-45 seconds between each set All levels Push press 3-3-3-3-3