July 24 2014
Fitness Dead lift 10-10-8-8-6-6 Back squats 3-3-3-3-3 Pull up workout #6 set 1) x6 set 2) x5 set 3) x4 set 4) x3 set 5) x max effort Rest as needed to complete reps strict Performance Dead lift 3-3-3-3-3 Back squats 3-3-3-3-3 3 sets: Weighted pullups x3RM Sport 15 minutes 1 RM Snatch 15 minutes 1 RM Clean and Jerk Front Squat 5-4-3-2-1-1
July 23 2014
Fitness and Performance 12 minutes: goat work EMOM Movements and reps will be discussed based on experience 3 sets: Descending loading for times: 100′ sled drag 100/75 – 75/50 – 50/25 Rest 60 seconds between sprints Sport Rest Day
July 22 2014
Fitness 3 minute clock 3 sets: 50 SU + 12 KB swings + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 50 SU + 10 V sits + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 50 SU + 8 Horizontal ring rows + AMRAP Burpees Performance 3 minute clock 3 sets: 20 DU + 12 KB swings 32/24 + AMRAP Burpees Rest 3 minutes 6 minute clock 4 sets: 20 DU + 10 T2B + AMRAP Burpees Rest 3 minutes 9 minute clock 5 sets: 20 DU + 8 CTB pull ups + AMRAP Burpees Sport “Fatigue repeatability testing” x 2 1 minute row (easy) 1 minute row (ME) 1 minute rest Record distance Rest 6 minutes x 2 1 minute ski (easy) 1 minute ski (ME) 1 minute rest Record distance Rest 6 minutes 200 feet sled push 200/150 Rest 1 minute 200 feet…
July 21 2014
Fitness and Performance 30 minute relay row with a partner Team decides when and how often to switch Pull up workout #5 set 1) x5 set 2) x4 set 3) x3 set 4) x3 set 5) x max effort Rest as needed between efforts to complete reps strict Sport 10 minutes work up to heavy complex: Clean + FS + Jerk 10 minutes work up to heavy complex: Snatch DL + Hang snatch + Snatch(floor) @80% 10 sets: 100m sprint + 1 legless rope climb 14 feet Optional: 20 reps Back Squats +5lbs over last effort