July 15 2014
Fitness 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 Set: 1-4-7-10 15 step ups Set: 2-5-8-11 10 burpees Set: 3-6-9 1 minute Rest Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Performance 3 sets: TGU x 2 each side Cossack squats x 12 RDL x 5-8 EMOM x 12 10 Russian KB swings + 1 sled push/drag Pull up workout #3 Set 1) x3 Set 2) x3 Set 3) x3 Set 4) x2 Set 5) x max reps Rest as needed between efforts to complete reps strict Sport 3 x 20 seconds barbell shoulder stretch 3 x 30 seconds HS hold, chest to wall 4 x 8 tight kip on rings 1 x ME ring MU UB EMOM x…
July 14 2014
Fitness 5 sets: 2 min on: 2 min off 15 sand bag squats AMRAP row cals Rest 5 minutes 5 sets: 2 min on: 2 min off 15 DB push press AMRAP 5 shuttle runs + AMRAP DU Performance 5 sets: 2 min on: 2 min off 10 back squats 135/85 AMRAP Calorie row Rest 5 minutes 5 sets: 2 min on: 2 min off 10 Push press 95/65 AMRAP 10 DU + shuttle run Sport 5 sets: Pause Snatch doubles (below knee) 5 sets: 2 OHS @85% 5 sets: 5 Snatch grip push press @75% For time: 100 DU 10 front rack walking lunges @135/85 10 thrusters @135/85 25 feet HS walk 100 DU Compare to Dec 8 2013
July 12 2014
Fitness and Performance Team of 2, alternating complete rounds 30 minute AMRAP 5 push ups 10 KB swings 15 air squats 100′ shuttle sprint Sport 6 sets: 21 calorie Airdyne 15 KB swings 32/24 9 box jump overs Rest 2 minutes Record splits
July 11 2014
Fitness and Performance 6 x 90 sec on: 2 min off Max Calories 1 @D10 2 @D8 3 @D6 4 @D4 5 @D2 6@D of your choice D=Damper Pull up workout #2 Set 1) x2 Set 2) x2 Set 3) x3 Set 4) x3 Set 5) x3 Rest min 90 seconds or as needed to complete the reps strict with perfect form Sport 15 minutes: Find 2 RM Snatch then… 1 @90%, 1 @85%, 1 @80% 5 sets: 1a) Bench press x 3 1b) Max CTB UB rest as needed between efforts