Oct 21 2013
Fitness and Performance 4 sets of: Goblet squats x 6-8 Pull ups (negatives) x 3-5 Candle sticks x 3-5 2 K Row re-test Row at your previous attempts average split +3-5, then every 250 – 400m = power 10 Sport 3 sets, not for time: 400 m row 250 m run This is to prime your engine for the next piece. For time: 100 DU 80 Wall balls 20/14 60 KB swings 24/16 40 Burpees
Oct 19 2013
Fitness and Performance 5 rounds for time: 250 m row 20 DU 15 power cleans 95#/65# 10 box jumps 24″/20″ Sport Snatch 3-3-3-2-2-2-1-1 @50-90% Clean and Jerk 3-3-3-2-2-2-1-1 @50-90% Optional Squats
Nov 19 2013
Fitness and Performance 20 minute AMRAP 5 Pull ups 10 wall balls15 kb swings Sport Snatch 2-2-1-1-1 60-90% Power clean + Hang power clean1+1 x 5 60-70% HBBS6-6-6-6 60-80%
Oct 18 2013
All levels Goat Day EMOM x 20 pick two skills or movements that need attention and kill it! Option #2 If you can’t decide on your goats AMRAP 20 minutes 5 Burpees 10 Jumping pull ups 15 wall balls