June 7 2014
Fitness and Performance For time: 800 m row + 40 pull ups 600 m row + 60 push ups 400 m row + 80 sit ups 200 m row + 100 air squats Sport 5 x 2 pause snatch 3 x 3 BTN PP 1 x 20 Front rack walking lunges 4 sets for total time and # of CTB: 400 m run ME UB CTB work : rest = 1 : 1
June 6 2014
Fitness 4 sets: DB push press x 8-10 Band reverse fly’s (W-T-Y) x 6’s Hip thrust (sand bag) x 6-8 3 rounds for time: 400 m run 21 Heavy Russian swings 12 Horizontal ring rows Performance 15 minutes: Power clean and jerk technique 3 rounds for time: 400 m run 21 KB swings 24/16 12 Pull ups Sport 15 minutes build up to: today’s heavy 1 RM C&J For time: 21-15-9 Dead lifts @225/155 HSPU
June 5 2014
Fitness 3 sets of 10 Dead lifts @75% Max UB push ups Rest as needed 400 m sprint Rest as needed 3 attempts @Max height PVC jump Rest as needed Max UB Sit ups (100 max) Performance Dead lifts 3-3-3-3-3 Max UB Push ups Rest as needed 400 m sprint Rest as needed 3 attempts @Max height PVC jump Rest as needed Max UB DU (2 mulligan attempts @20DU) Sport 15 minute to build up to: 1 RM Dead lift 2 minutes Max MU Rest as needed 400 m sprint Rest as needed 2 min max distance HS walk Rest as needed Max UB DU (2 mulligan attempts @20DU)
June 4 2014
Fitness and Performance 3 sets: Sled walk + Sled drag 10 walking lunges 5 inch worms 2 sets for max cals: 2 minute Clock 1 Sled push 200#/150# + Max calories on rower Rest 2 minutes 2 minute Clock 15 Burpees + Max calories on Airdyne Rest 2 minutes 2 minute Clock 15 KB swings + Max calories on Ski Erg Rest 2 minutes Sport Rest Day