April 8 2014
Fitness 15 minutes of mobility: Banded adductor Banded high hamstring T spine lacrosse ball 15 minute AMRAP 400 m run 30 wall balls 60 single unders 12 V sits Performance 15 minutes of mobility: Banded adductor Banded high hamstring T spine lacrosse ball 15 minute AMRAP 400 m run 30 wall balls 20/14 20 DU 10 T2B Sport AM) For times: (80 % effort) Row 500 m then 3 rounds 5 C&J @95/65 8 T2B Rest 5 minutes then…(90 % effort) Row 500 m then 3 rounds 4 C&J @135/95 7 T2B Rest 5 minutes then…(100 % effort) Row 500 m then 3 rounds 3 C&J @155/105 6 T2B PM) Olympic lifting
April 7 2014
Fitness and Performance Front Squats 5 x 2 @75% For time: 18-15-12-9-6 of each movement: Sit ups KB swings Push ups Pull ups Air squats Sport Front Squats 5 x 2 @75% EMOM x 12 Odds 3-6 Bench press @155/105 Evens 6-10 Box jumps 30/24
April 5 2014
All levels “LADDER RELAY” Team ladder for time, both working at the same time, One person running, other climbing the ladder Add one movement after each hand off 100 m run 2 – Burpees 3 – T2B or (x2 V sits)4 – Box jumps or Step ups 5 – KB swings 6 – Wall balls 20/14 7 – Sand bag cleans 8 – Walking lunges (1=L+R) 9 – Pull ups 10 – DB Push press 50/40/30/20
April 4 2014
Fitness Back Squats 5 x 3 @80% 5 sets x max reps Push ups + Horizontal ring rows Hips and shoulders must rise and fall together (no snaking) Must complete 20 reps between the 2 movements Rest 2-3 minutes between sets Performance Back Squats 5 x 3 @80% 5 sets x max reps Pull ups + Push ups Must complete 25 reps between the 2 movements Rest 2-3 minutes between sets Sport Back Squats 5 x 3 @80% 5 sets x max reps Ring dips + Pistols Must complete 30 reps between the 2 movements Rest 2-3 minutes between sets