Jan 10 2014
Fitness 10 minutes of hip mobility and squat technique E2MOM x 20 1 minute running clock 5 calories rowing + 10 wall balls Rest 1 minute between sets Keep adding 2 wall balls until you break them up then start back at 10 and work up again…score is total # of WB Performance 1o minutes of hip mobility and squat technique E2MOM x 20 1 minute running clock 5 calories rowing + 10 wall balls (unbroken) 20/14 Rest 1 minute between sets Keep adding 2 wall balls until you break them up then start back at 10 and work up again…score is total # of WB Sport 10 minutes to build to today’s heavy Strict Shoulder Press and then… 10 minutes to build to today’s heavy Push Press Back Squat 10-8 @40-50% 6-4-2-max reps @80% For time: (no rack) 5 CTB pull ups 20 STOH 115#/75# 4 CTB pull ups…
Jan 9 2014
Fitness 3 sets Plank hold + 6 sand bag drags 5 DB snatch each arm 45 seconds of skipping practice 10 minute AMRAP 10 DB snatch (alternating) 12 Step ups 25 Single unders Performance 3 sets Plank hold + 6 sand bag drags 5 KB snatch each arm 45 seconds of DU practice 10 minute AMRAP 10 KB snatch 16/12 (5R-5L) 12 box jumps (step down) 24/20 15 V sit ups Sport Teams of 3: 15 minute AMRAP 250 m row 3 tire flips 5 power cleans 155#/105# 15 wall balls 20/14 conga line style, each person starts on the rowing machine
Jan 8 2014
Fitness Level 1 testing x 2 sets bar hang scapular hold x 30-45 seconds Rest 45 sec – 60 sec V sit ups x 10 -15 Rest 45 sec – 60 sec 30 seconds of Russian swing practice For time 21-15-9 Push ups Ab mat Sit ups KB swings Performance Level 2 testing x 2 sets max rep strict pull ups Rest 45 sec – 60 sec HS hold with wall x 30 seconds Rest 45 sec – 60 sec L sit x 30-45 seconds For time 21-15-9 Push ups KB swings 24/16 DU Sport Rest Day Weightlifting 7 x 3 Clean and Jerk (1 pull + 2 C&J) 5-4-3-2-2-2 Front Squats
Jan 7 2014
Fitness 4 sets Rip trainer chops x 3 levels Lunge walk KB pass thru x 12 steps One arm KB Row x 6-10 5 rounds of complex w/medicine ball 6 reverse lunges w/med ball + 8 ab mat sit ups w/med ball +10 wall balls Rest as needed between sets Performance 4 sets Rip trainer chops x 3 levels Single arm lunging waiter walk x 12 6-10 kip swings (no pull) 5 rounds of complex w/barbell 3 power cleans + 6 reverse lunges + 6 STOH Rest as needed between sets Sport 3 sets not for time Ring MU x 3-5 Free standing HS hold x 30 seconds 40-50 DU calm breathing, relaxed shoulders, fast wrist, low bounce with skipping rope EMOM x 12 3 Clean and Jerks @155#/105# + 2 T2B ***keep adding 2 T2B until you can’t complete in the time required, then start back at 2 and…