July 19 2014
Fitness and Performance In teams of 2, complete AMRAP, alternating complete sets 10 minutes: 5 pull ups 10 air squats Rest 5 minutes 10 minutes: 150 m row 10 DU Sport 15 minutes Snatch + 2 OHS 5 rounds for time 400 m r0w 15 OHS 95/65
July 18 2014
Fitness 3 sets Standing lat push downs x 6 (3121) Weighted plank x 30-45 sec DU practice x 60 seconds For time 21-15-9 Burpees Wall balls Performance 4 sets: Bent over BB Row x 6-8 DU practice x 60 seconds For time: 21-15-9 Ring dips Box jumps 24/20 Sport 5 sets: 1 a) Split Jerk x 3 1 a) Explosive push ups x 2 8 minute AMRAP 10 wall balls then… 1 burpee + 10 DU 2 burpees + 20 DU 3 burpees + 30 DU 4 burpees + 40 DU Every 2 minutes stop and perform 10 wall balls Compare to Dec. 16 2013 Optional 20 rep back squat +5lbs over last effort
July 17 2014
Fitness and Performance 3 sets: Band reverse fly’s x 18’s 4 sets: Push press x 5-8 3 sets: Bar hang x 20 seconds 8 minute AMRAP 20 anchored sit ups 10 sand bag walking lunges 250 m run Pull up workout #4 Set 1) x4 Set 2) x4 Set 3) x4 Set 4) x3 Set 5) x3 Rest as needed between efforts Sport 5 sets: 1 a) Kneeling Snatch x 1 1 b) Multiple T&G hurdle jumps x 3 Rest 6 minutes 8 minute AMRAP 5 Sand bag cleans 90/60 100 feet sand bag carry 90/60 1 rope climb 15 feet
July 16 2014
Fitness and Performance 5 rounds: 90 seconds rowing cals 90 seconds KB swings 90 seconds Skipping 90 seconds Plank on rings Rest 30 seconds between efforts Sport Rest Day