June 18 2013
All levels 4 X 10 Deadlifts @ 70% rest 2 min between sets Perfect mechanics Fitness 3 rounds for time 50 single skips 12 Reverse lunges holding med ball 25 wall balls Performance and Sport For time 60 Double-Unders 50 ab mat sit ups 40 DB snatch (alternating) 30 Pistol squats (alternating) 20 T2B 10 HSPU
June 17 2013
All levels Shoulder press 3-3-3 Push press 2-2-2 Push jerk 1-1-1 Fitness 21-15-9 Thrusters Jumping pull ups Sport and Performance “Fran” 21-15-9 Thrusters 95/65 Pull ups
June 15 2013
All levels Teams of 2, complete as quickly as possible 800 m run 50 pull ups 100 burpees 150 KB swings 200 ab mat sit ups 250 air squats 800 m run ***run together, ***all movements can be broken up in any order your team decides
June 14 2013
Fitness and Performance 3 sets of One arm DB row x 6-8 Bulgarian split x 6 each Ring plank x 30 seconds Rest 45 seconds between sets “ Baseline” 500 m row 40 air squats 30 sit ups 20 push ups 10 pull ups Sport 15 minutes to establish: 1RM Overhead squat “Baseline” + 500 m ski erg 40 OHS 45/35 30 GHD sit ups 20 ring dips 10 CTB pull ups