April 24 2014
Fitness and Performance 24 minute AMRAP 5 pull ups 10 push ups 15 air squats 50 DU 2 sets of : 5 pull ups 10 push ups 15 air squats 50 DU 3 sets of : 5 pull ups 10 push ups 15 air squats 50 DU Keep on this pattern until time is up Compare results to January 2013 Sport AM) For time: 2000 m row 50 bench press @135/75 2000 m row Every time the bench press is broken up = 10 air squat penalty PM) Olympic lift
April 23 2014
All levels Back Squats 3 x 2 @90% 15 minute goat session Pick 3 movements and alternate EMOM
April 22 2014
Fitness 4 sets: Bent over BB rows x 6-8 reps (pronated) 3 sets: Banded reverse fly’s x 12 4 sets: BB shrugs x 3-5 3 sets: DB biceps curl x 6-10 each (alternating) 4 sets: Scissor kicks x 25 Rest 60 seconds between sets, increase loading each set Performance 4 sets: Weighted pull ups x 3-5 reps Strict T2B x 6-12 1/2 Wall climb, active shoulder hold x 30 sec 1 mile run @80% effort maintaining form for the entire piece Sport AM) 10 K Row @65% effort consistent SPM and split power 10 every 500-1000m PM) 10 minutes work up to Heavy Jerk 15-12-9 Clean and Jerks (T&G) Must hold on to the bar for entire set Rest as needed between sets
April 21 2014
Fitness Front Squats 5 x 2 @75% (5 second pause at full depth) 8 minute AMRAP 10 Burpees 15 DU 20 sand bag lunges 45/30 Performance 15 minutes to establish 1 RM Clean 8 minute AMRAP 1-2-3-4-5-6-7 etc… CTB pull up Ring dip DB snatch (per arm) 50/35 Sport 15 minutes to establish 1 RM Clean 8 minute AMRAP 1-2-3-4-5-6-7 etc… MU Snatch @65%