Nov 4 2013
Fitness 3 sets DB walking lunges x 20 Max rep pull ups x 1 (complete at least 5) DU practice x 60 seconds 6 sets 30 seconds Wall balls 20/14 30 seconds rest 30 seconds skip rope 30 seconds rest Performance and Sport 2 sets BB OH walking lunges x 20 95/65 Max butterfly pull ups Max T2B 6 sets 30 seconds wall balls 30 seconds rest 30 seconds DU 30 seconds rest
Nov 2 2013
Warm up EMOM x 10 5 push ups5 air squats 10 jumping jacks All levels Teams of 2 or 3 athletes,Working at the same time (conga line) 5 rounds each for time 400 m row 100 single skips 30 wall balls During the skipping rope pick one of the following to perform: 20 ab mat sit ups 15 pull ups 12 T2B 10 Burpees You can break up the reps between skipping or unbroken.
Nov 1 2013
Fitness and Peformance Bench press 5-5-5-5-5 HBBS 3-3-3-3-3 Sport 10-15 minutes warming up the movements 5 super sets of 5 Cleans 5 Bench press Rest 3 minutes Weight on both bars is the same…goal is to work up to body weight.
Oct 31 2013
Fitness 4 sets One arm/one leg shoulder press x 6 each Rest 60 seconds Sand bag DL x 12 Rest 60 seconds 4 minute AMRAP 7 KB swings 7 Burpees Rest 1 minute 4 minute AMRAP 40 skip rope 12 ab mat sit ups Rest 1 minute 4 minute AMRAP 10 step ups with sand bag 12 SDHP w/KB Performance Push press 3-3-3-3-3 4 minute AMRAP 7 KB swings 7 Burpees Rest 1 minute 4 minute AMRAP 25 DU 12 T2B Rest 1 minute 4 minute AMRAP 10 step ups with sand bag 12 SDHP w/KB Sport Olympic Total 3 attempts @ 1 RM Snatch 1 RM Clean and Jerk