July 29 2014
Fitness and Performance 20 minute AMRAP 5 push up 10 TRX ring rows 15 sit ups 20 walking lunges Sport 10 minutes Light rowing working on pacing and creating goal split Hip and ankle mobility 5 x 500 m row Rest 2 minutes Decrease your rest period by 15 seconds each set, goal is to keep your split as close as possible
July 28 2014
Fitness and Performance 4 sets: DB Push press x 6-8 Bent over DB reverse fly’s x 10-12 Plank hold x 45 seconds 5-5-5-5-5 Front Squats Sport 5 sets of complex: Clean pull + Clean (above knee) + Split jerk +Back Squat + BTN jerk 5 sets: 5 front squats (reverse bands)
July 26 2014
Fitness and Performance Teams of 2, For time: 1000 m row relay 80 wall balls (alternating every 20 reps) 40 sit ups (in unison) 800 m run, relay 60 DU (alternating every 10 reps) 30 KB swings (in unison) 40 box jumps (alternating every 5 reps) 20 burpees (in unison) Sport 3 minute clock 3 sets 20 DU + 3 DL @275/185 + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets 20 DU + 3 power cleans @185/105 + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets 20 DU + 3 power snatch @135/85 + AMRAP Burpees Compare to Feb 10 2014
July 25 2014
Fitness 3 sets Band revers fly’s x 18’s (W-T-Y) One arm DB row x 6-8 Plank hold x 45 sec 3 rounds for time 400 m run 25 KB swings 20 TRX/ring rows Performance 3 sets: TRX reverse fly’s x 18’s (T-Y-I) HS hold x 20 seconds Tight kip on bar x 8 3 rounds 400 m run 21 KB swings 12 pull ups Sport 10 minutes Work up to a heavy jerk For time 1000 m row Then… 5 rounds 25 pull ups 7 jerks 135/85