April 3 2014
Fitness and Performance For time: 600 m row then… 40-30-20-10 Wall balls KB swings then… 400 m run Sport AM Workout: 20 minute Goat session EMOM alternating movements PM Workout: Olympic Lifting
April 2 2014
All levels Front Squats 5 x 2 @70% 3 second pause at full depth 3 rounds (at an easy pace) 60 seconds Rowing 60 seconds Skip rope 60 seconds Jogging 60 seconds Ski erg or Airdyne You should be breathing a little but able to carry on a conversation 10 minutes of mobility from our 101 class today
April 1 2014
Fitness and Performance 3 sets: Russian swings x 10-15 Rest 60 seconds One arm DB Rows x 8-10 each Rest 60 seconds Side plank hold x 20 seconds each side Rest 60 seconds 4 minute clock x 3 400 m run 20 V sits AMRAP DU 3 minute rest Sport AM Workout: For time: 2000 m row 10 Snatch @65% 30 T2B 10 Snatch @65% 2000 m row PM Workout: Olympic Lifting
March 31 2014
April programming notes: Time to talk running and Squats. Aprils running efforts will start out with short repeats, the goal is to develop a solid running structure. April is also a Squat cycle for all levels. Mon/Wed/Fri every week working %’s. Tuesday and Thursday will be “2-a-days” for our Performance & Sport groups. The choice will be back-to-back or AM/PM training schedule based on your schedule Mobility 101 minimum 2 minute dose of each High glute lacrosse ball w/foot elevation Side hip lacrosse ball Single leg flexion w/external rotation All levels Back Squats Work up to 75% then… 5 x 3 @75% 10 minutes of running drills 10 x 50 m Sprint Walk back to the start on each set Work as a team for each running effort…remember that this is practice and not max effort