March 15 2014
Fitness and Performance 10 minutes Snatch work 3 sets for time 20 calorie row 15 DB STOH 10 Burpees Rest 2 minutes between efforts Sport Snatch 1-1-1-1-1-1-1-1 3 sets for time 20 calorie airdyne 15 STOH 135/85 10 burpees Rest 2 minutes between sets
March 14 2014
Fitness and Performance Strict Pull ups 10-8-6-4-2 Use assistance or add loading to complete the reps Rest 2 minutes between efforts 3 sets: 60 sec DU 60 sec KB swings 60 sec Burpees 60 sec Row 60 sec Rest Sport 8 minute AMRAP Dead lifts and box jumps
March 13 2014
Fitness 4 sets: Alternating DB shoulder press x 6-8 each Russian step ups x 6-8 each leg Plank on elbows x 60 seconds Rest 60 seconds after each set For time: 400 m run 30 air squats 20 Mt. climbers 10 walking lunges 400 m run Performance 5 rounds for time: 30 wall balls 30 box jumps (step down) 400 m run Sport 10 minutes of shoulder mobility/stability 10 minutes of light rowing 20 minutes of skill practice: T2B, box jumps, Handstand walking drills 10 minutes of easy jogging
March 12 2014
Fitness For times 1000 m row 1 minute rest 100-80-60-40-20 single unders 30-25-20-15-10 ab mat sit ups 1 minute rest 1000 m row Performance For times 1000 m row 1 minute rest 50-40-30-20-10 DU ab mat sit ups 1 minute rest 1000 m row Sport Rest day