Feb 9 2015
Fitness EMOM x 24 minutes One movement per minute, rest with time remaining 5 – 8 pullups (progressions) 3 – 5 Push ups 10 – 15 Sit ups 15 – 20 Air squats Performance and Sport EMOM x 20 minutes One movement per minute, rest with time remaining 5 – 8 CTB Butterfly pullups 9 – 12 Wall balls 30/20 10 – 12 Burpees to 6″ target 12-15 hollow rocks Speed work finisher: 5 x 3 T&G Power snatch @65-75% working on speed, grip preference, and timing
Feb 7 2015
Fitness and Performance 3 minutes Max calorie row 2 minutes Max reps burpees 1 minute Max reps DU 6 minutes Rest 1 minute Max reps DU 2 minute Max reps burpees 3 minutes Max calorie row Dead lifts 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%, max reps @85% Sport 3 minutes Max calorie row 2 minutes Max reps MU 1 minute Max reps DU 6 minutes Rest 1 minute Max reps DU 2 minute Max reps HSPU 3 minutes Max calorie row Dead lifts 10 @50%, 8 @60%, 6 @70%, 4 @80%, 2 @90%, max reps @85%
Feb 6 2015
Fitness and Performance Teams of 2, Alternating fulls sets 4 minutes at each station 2 minute rest between each station STATION 1 = 3 Tire Flips + 12 Russian KB swings STATION 2 = Row 10 calories + 10 DB thrusters STATION 3 = Ski erg 8 calories + 8 dips STATION 4= Airdyne 10 calories + 10 box jumps Sport 10 minutes: Strict HSPU progressions 10 minutes: Strict MU Progressions 10 minutes: Jerk Balance x 3’s 10 minutes: Work up to heavy 3 OHS
Feb 5 2015
Fitness 3 sets: Pronated ring rows x ME (goal is 10 – 12 reps) 4 sets: 3 eccentric (negatives) x 3 sec lower 5 sets of complex: Right arm KB swing x 5 Left arm KB swing x 5 Right arm KB snatch x 5 Left arm KB snatch x 5 Right arm KB clean x 5 Left arm KB clean x 5 Right arm KB press x 5 Left arm KB press x 5 Start with (-1) KB that you use for the 2 arm Russian swing Increasing loads if position allows Performance Weighted strict CTB Pull ups 5-4-3-2-1 5 sets of complex: Right arm KB swing x 5 Left arm KB swing x 5 Right arm KB snatch x 5 Left arm KB snatch x 5 Right arm KB clean x 5 Left arm KB clean x 5 Right arm KB press x 5 Left arm KB press…