Sept 21 2013
Teams of 3, 25 minute AMRAP One person rowing the other 2 alternate the following rep scheme 5 pull ups 10 push ups 15 air squats Score is total rowing distance + # of sets completed Athletes must rest when rower stops. To maximize success: Communication and strategy are key….and remember even the best plans will change on the fly.
Sept 20 2013
All levels 10 minutes of mobility then… 10 minutes practicing the workout movements Goat day EMOM x 20 Pick 2 movements that you are working on perfecting, every minute perform movement and rest with time remaining. Rep scheme will be given based on difficulty and your experience. some examples include: Toes to bar, pull ups, pistols, DU, MU, HSPU, Handstand walk, dips,
Sept 19 2013
Fitness and Performance 5 sets of complex: 3 strict press + 2 push press + 1 push jerk 5 rounds for quality movement Every 4 minutes perform the following: 250 m row 20 wall balls Rules 1) Must be completed unbroken, 5 burpee penalty for stopping or dropping wall ball. Rule 2) If you miss the target or fail to get full depth add rep. Sport Build up to 1 RM Thruster in 15 minutes 3 rounds for times 10 Thrusters 95/65 15 CTB pull ups Rest to almost full recovery, the goal is to go unbroken on both movements
Sept 18 2013
Fitness and Performance 4 sets Reverse lunge Rotational sand bag clean x 6 each Rest 60 seconds Pull up (negatives) x 3-5 (3 sec eccentric) Rest 60 seconds 4 rounds for time 12 sand bag ground to shoulder (alternate) 250 run with sand bag 20 bear hug squats 50 skip rope Sport 2 position clean (floor/hang) x 5 3 rounds, not for time efficient movement with 80% intensity 1 Rope climb 2 Muscle ups 3 power cleans 175/115 4 HSPU 6″ deficit Sub: 3 CTB pullups + 3 ring dips if you are still working on your first MU