Oct 29 2014
Fitness Dead lifts 5-5-5-5-5 2 K Row **Row @24-26 SPM & 80% effort **Every time you pull outside the SPM goal for 3 strokes = 5 burpees Performance Dead lifts 5-5-5-5-5 3 RFT 20 box jumps 30 KB swings 40 DU Sport Rest day
Oct 28 2014
Fitness and Performance 5 sets: 2 minute clock 10 back squats @65% + AMRAP Push ups Rest 2 minutes between sets Sport Pausing Front Squats (5 sec) 5 sets of 3@80% 5 x Jerk complex: 1 BTN + 2 Rack
Oct 27 2014
Fitness and Performance 4 sets: Supine wide grip BB Row (in rack) x 6-8 (2112) Bent over DB Reverse fly’s x 12’s Band face pulls x 8-10 Rest 90 seconds 5 minutes Row 1 minute Rest 4 minutes Deep Squat hold 1 minute Rest 3 minutes Burpees 1 minute Rest 2 minutes DB Push press 1 minute Rest 1 minute DU Sport 5 sets of complex: Power Snatch + Full Snatch @70% 5 minutes Build up to heavy Snatch 1 minute Rest 4 minutes CTB pull ups 1 minute Rest 3 minutes Burpees over bar 1 minute Rest 2 minutes T2B 1 minute Rest 1 minute Thrusters 95/65
Oct 25 2014
Teams of 2, alternating as needed 100 burpees (partner holds deep squat) 100 KB Snatch (partner holds plank on elbows) 100 calorie row (partner skipping rope SU) 100 wall balls (partner hangs from pull up bar)