March 19 2014
Fitness and Performance 3 sets TRX pistol squats x 6 each 1/2 Turkish get ups x 2 each Flutter kicks x 50 reps 5 sets for reps of 40 seconds on : 20 seconds off alternating DB snatch DU Burpees Sport Rest day
Rebel’s custom leader board 2014
Here’s the custom leader board from 2014.
March 18 2014
Fitness For time 25 push ups 15 KB swings 400 m Run or 500 m Row 20 push ups 15 KB swings 400 m run or 500 m row 15 push ups 15 KB swings 400 m run or 500 m row 10 push ups 15 KB swings 400 m run or 500 m row 5 push ups 15 KB swings 400 m run or 500 m row Performance For time 21 ring dips 15 KB swings 400 m Run or 500 m Row 15 ring dips 15 KB swings 400 m run or 500 m row 9 ring dips 15 KB swings 400 m run or 500 m row 6 ring dips 15 KB swings 400 m run or 500 m row 3 ring dips 15 KB swings 400 m run or 500 m row Sport 2 position snatch (floor/hang) 1-1-1-1-1-1-1 Front Squats 2-2-2-2-2 3 second pause at full…
March 17 2014
Fitness and Performance 4 sets of complex 1 a) DB/BB shoulder press x 6-8 1 b) DB/BB front raises x 8-12 1 c) TRX reverse I-T-Y’s x 3’s each Rest 2 minutes 10 minute AMRAP 10-20-30-40 Wall balls Between each set 25 DU or 50 SU Sport 15 minutes Split Jerk 50%-65% skill work (speed and foot work) 10 minute AMRAP 1-2-3-4-5-6-7 etc…. Thrusters 155/105 Between sets 10 box jumps (step down)