April 15 2014
Fitness 10 x 100 m Sprint Walk back and repeat 2 rounds for time: 500 m row 25 wall balls 15 jumping pull ups Performance 10 x 100 m Sprint Walk back and repeat For time: 1000 m row 50 thrusters 45/35 30 pull ups Sport AM) 10 x 100 m Sprint Walk back and repeat E2MO2M x 5 3 T&G Power cleans 15 seconds rest 15 UB WB 20/14 increase the PC weight over 5 sets PM) Olympic lifting
April 14 2014
Fitness and Performance 4 sets of complex 3 Back Squats @85% + 1 shuttle run rest 1-3 minutes between sets shuttle = 25′ + 50′ Rest 5 – 10 minutes then… 10 minute AMRAP 15 KB swings 30 DU compare to March 20 2014 Sport 3 sets of complex: 5 DL@225/155 + 2 running pvc hurdle jump 2 sets of complex: 3 DL@275/185 + 1 running pvc hurdle jump rest 1-3 minutes between efforts Rest 5-10 minutes then… For time: 10 alternating DB snatch 50/30 1 MU 8 alternating DB snatch 50/30 1 MU 6 alternating DB snatch 50/30 1 MU 4 alternating DB snatch 50/30 1 MU 2 alternating DB snatch 50/30 1 MU
April 12 2014
Fitness and Performance Compare to Dec.27.2013 results With a Partner 1000 m row 100 air squats 1000 m row 100 sit ups 1000 m row 100 jumping pull ups 1000 m row 100 push ups Sport 10 x 100 m Sprint Walk back to start 3 minute AMRAP x 3 sets 20 UB DU 2 CTB pull ups 20 UB DU 4 CTB pull ups 20 UB DU 6 CTB pull ups etc… Rest 1 minute between sets and continue where you left off
April 11 2014
Fitness 4 sets, DB waiter lunges x 6-8 each Rest 60 seconds Russian KB swings x 12-15 Rest 60 seconds Scissor kicks x 20 Rest 60 seconds 4 sets for reps: 60 seconds of wall balls 60 seconds of Rest 60 seconds of Sit ups 60 seconds of Rest Performance and Sport 5 sets of complex: Increasing loads on barbell 1 Clean 2 Front Squats 1 50′ Sled push 150/100 Rest as needed between efforts