March 29 2014
All levels 5 sets for reps 40 seconds: DB snatches + 20 seconds: Box jumps 24/20 60 seconds: Rest REST 3 MINUTES 5 sets for reps 40 seconds: Burpees + 20 seconds: DU 60 seconds: Rest
March 28 2014
Fitness and Performance Bench press 5-5-5-5-5 Back Squats 5-5-5-5-5 Sport 12-18-15-12-9-6-3 Thrusters 95/65 Bar facing burpees
March 27 2014
Fitness and Performance 10 minutes of pull up mechanics & progressions Proper grip Scapular hold Hollow body For time: 3000 m row 100 air squats 100 sit ups 100 jumping pull ups Break up the reps and rowing any way you want Sport 10 -15 minutes light aerobic work 10 – 15 minutes of mobility: ankles, hips & shoulders 10 – 15 minutes of goat work
March 26 2014
Fitness and Performance 3 sets: DB chest press x 6-8 DB walking lunges x 20 steps Hollow hold x 20-30 seconds 5 rounds for time 10 push ups 20 wall balls 250 m run or 300 m row Sport Rest Day