March 3 2014
Fitness and Performance 5 K Row Set a goal time for distance, Set the split to achieve goal, When split drops by 10 seconds stop and rest, Continue this pattern until 5 K is complete Goal is the fewest number of sets…and no sand bagging! Sport Power clean (T&G) 3-3-3-3-3 For time: 21-15-9 Power Clean 135/95 Box jumps (step down) 24″/20″ Pull ups
March 1 2014
Fitness and Performance 5 rounds for time Teams of 2, 5 Partner High five push ups 10 medicine ball partner air squats 20 Alternating Partner sit up medicine ball passes over box 30 Alternating burpee box jumps Sport 15 minute AMRAP 40 Wall balls 30 Burpees 10 clean and jerks 135/85 30 Wall balls 20 Burpees 10 clean and jerks 135/85 20 Wall balls 10 burpees AMRAP clean and jerks 135/85
Feb 28 2014
Fitness 5 minute clock x 4 400 m row 250 m run AMRAP DU Rest 5 minutes Performance 5 minute clock x 4 500 m row 400 m run AMRAP DU Rest 5 minutes Sport 10 minute AMRAP 30 DU 15 power snatch 75/55
Feb 27 2014
Fitness and Performance Push press 3-3-3-3-3 Back Squats 5-5-5-5-5 Sport Test run on Friday’s skills/movements 15 minutes of mobility work