March 20 2014
Fitness and Performance Dead lifts 10-8-6-4-2 Rowing 2 minutes on : 2 minutes off x 6 22-22-24-24-26-26+ (SPM) Post your best average split and SPM Sport 5 minutes burpee practice to 6″ target 10 minutes T2B efficiency 10 minutes MU drills focus on creating a plan for how to break up reps based on large volume
March 19 2014
Fitness and Performance 3 sets TRX pistol squats x 6 each 1/2 Turkish get ups x 2 each Flutter kicks x 50 reps 5 sets for reps of 40 seconds on : 20 seconds off alternating DB snatch DU Burpees Sport Rest day
March 18 2014
Fitness For time 25 push ups 15 KB swings 400 m Run or 500 m Row 20 push ups 15 KB swings 400 m run or 500 m row 15 push ups 15 KB swings 400 m run or 500 m row 10 push ups 15 KB swings 400 m run or 500 m row 5 push ups 15 KB swings 400 m run or 500 m row Performance For time 21 ring dips 15 KB swings 400 m Run or 500 m Row 15 ring dips 15 KB swings 400 m run or 500 m row 9 ring dips 15 KB swings 400 m run or 500 m row 6 ring dips 15 KB swings 400 m run or 500 m row 3 ring dips 15 KB swings 400 m run or 500 m row Sport 2 position snatch (floor/hang) 1-1-1-1-1-1-1 Front Squats 2-2-2-2-2 3 second pause at full…
March 17 2014
Fitness and Performance 4 sets of complex 1 a) DB/BB shoulder press x 6-8 1 b) DB/BB front raises x 8-12 1 c) TRX reverse I-T-Y’s x 3’s each Rest 2 minutes 10 minute AMRAP 10-20-30-40 Wall balls Between each set 25 DU or 50 SU Sport 15 minutes Split Jerk 50%-65% skill work (speed and foot work) 10 minute AMRAP 1-2-3-4-5-6-7 etc…. Thrusters 155/105 Between sets 10 box jumps (step down)