Oct 23 2013
Fitness Back squats 5-5-5-5-5 5 sets 1:30 on and 1:30 off 12 sand bag clean and press then Row max meters Performance and Sport Back squats 5-5-3-3-3 5 sets 1:30 on and 1:30 off 9 Thrusters 95#/65# Max CTB pull ups
Oct 22 2013
Oct 20 2013 from Keith Riel on Vimeo. Fitness 20 minute AMRAP 5 push ups 10 TRX/Ring rows 20 walking lunges Performance 5 sets: 1:30 on 3:00 off 5 Burpees (touch bar) 10 T2B 2 lengths sled push 200#/150# AMRAP DU This should be at 90-100% effort, speed is key here! Sport Snatch Balance 3-3-3-3-3 Snatch 2-2-2-1-1-1 @70-90%
Oct 21 2013
Fitness and Performance 4 sets of: Goblet squats x 6-8 Pull ups (negatives) x 3-5 Candle sticks x 3-5 2 K Row re-test Row at your previous attempts average split +3-5, then every 250 – 400m = power 10 Sport 3 sets, not for time: 400 m row 250 m run This is to prime your engine for the next piece. For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees
Oct 19 2013
Fitness and Performance 5 rounds for time: 250 m row 20 DU 15 power cleans 95#/65# 10 box jumps 24″/20″ Sport Snatch 3-3-3-2-2-2-1-1 @50-90% Clean and Jerk 3-3-3-2-2-2-1-1 @50-90% Optional Squats