12 days of rebellion
Fitness 1 burpee 2 push ups 3 ball slams 4 jumping lunges 5 sit ups 6 wall balls 7 TRX/Ring rows 8 kb swings 9 air squats 10 box jumps 11 mt. climbers (both legs = 1) 12 (120 single skips) Performance 1 burpee 2 push ups 3 ball slams 4 jumping lunges 5 K2E 6 wall balls 20/14 7 Pullups 8 kb swings 9 air squats 10 box jumps 24/20 11 mt. climbers (both legs =1) 12 DU Sport 1 HSPU 2 Hang Snatch @ 95/65# 3 Lateral Burpees over bar 4 Pistols (alternating) 5 Push Press @ 95/65# 6 T2B 7 Box Jumps 30″/24″ 8 CTB Pullups 9 Wall Ball 20/14# 10 DU 11 OH Squats @ 95/65# (no racks) 12 calories on rower Perform like the song: First set is first movement, then second set is first movement + second movement, third set is first movement +…
Dec 14 2013
Fitness and Performance Teams of 3, For time 5 rounds of: 1000 m row 90 DU 60 KB swings 45 box jumps/steps Sport For time 20 calorie row 30 burpees (jump on plate) 40 GTOH w/2xDB 40/25 50 T2B 100 foot walking lunges with 45/30 overhead 150 foot sprint
Dec 13 2013
Fitness and Performance 5 – 10 minutes working on Overhead squat technique 3 sets for reps 60 seconds of Rowing (cals) 60 seconds rest 60 seconds of DU 60 seconds rest 60 seconds of GTOH 60 seconds rest Fitness DB for GTOH Performance 75#/55# GTOH No DU? Score SU = divide by 3 Sport For time: 50 squats 75#/55# 5 rope climbs 40 squats 75#/55# 4 rope climbs 30 squats 75#/55# 3 rope climbs 20 squats 75#/55# 2 rope climbs 10 squats 75#/55# 1 rope climb
Dec 12 2013
Fitness 5 super sets 6 Bench press @50% + 12 bench dips Rest 90 seconds between sets During rest period practice skipping mechanics For time 10-1 Step ups and 1-10 Hollow rocks/V sits Performance 5 super sets 6 Bench press 135/95 + 3-6 ring dips Rest 90 seconds between sets During rest period practice DU mechanics For time 10-1 box jumps and 1-10 T2B Sport Snatch 2-2-2-2-2-2-2 @50-80% Clean and Jerk 1-1-1-1-1-1-1