March 1 2014
Fitness and Performance 5 rounds for time Teams of 2, 5 Partner High five push ups 10 medicine ball partner air squats 20 Alternating Partner sit up medicine ball passes over box 30 Alternating burpee box jumps Sport 15 minute AMRAP 40 Wall balls 30 Burpees 10 clean and jerks 135/85 30 Wall balls 20 Burpees 10 clean and jerks 135/85 20 Wall balls 10 burpees AMRAP clean and jerks 135/85
Feb 28 2014
Fitness 5 minute clock x 4 400 m row 250 m run AMRAP DU Rest 5 minutes Performance 5 minute clock x 4 500 m row 400 m run AMRAP DU Rest 5 minutes Sport 10 minute AMRAP 30 DU 15 power snatch 75/55
Feb 27 2014
Fitness and Performance Push press 3-3-3-3-3 Back Squats 5-5-5-5-5 Sport Test run on Friday’s skills/movements 15 minutes of mobility work
Feb 26 2014
Fitness and Performance Goat day 20 minute EMOM Pick two goats, and alternate between each minute Sport Rest day Swimming, walking, light jogging, yoga?