Oct 15 2013
Fitness 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 50 foot shuttle run Performance 4 sets RDL x 6-8 TGU x 2 each arm 5 rounds for time 10 DB Snatch (5R/5L) 40#/25# 50 foot shuttle run Sport Snatch high pulls 3-3-3-3-3 @80-110% of snatch Complex: Snatch + OHS 2-2-2-2-2 @60-85% of snatch
Sept 14 2013
All levels 30 minute AMRAP Teams of 2, 400 m sand bag carry 100 wall balls 100 calorie row 100 box jumps 100 pull ups 400 m sand bag carry 100 m sled push each Run together, alternate sand bag carry and alternate reps as needed
Sept 13 2013
Fitness and Performance 3 sets DB walking lunges x 20 (unbroken) Single arm single leg DB DL x 6-8 each Side plank x 20 seconds For time: 50-40-30-20-10 Skip rope Ab mat sit ups ***if you have DU, use them 🙂 Sport Power Snatch @65% 2-2-2, @70% 2-2-2 Power clean @65% 2-2-2, @70% 2-2-2 Power jerk @65% 2-2-2, @70% 2-2-2 Teams of 2, 5 min AMRAP Clean and Jerk 135/95 alternate every 5 reps
Sept 12 2013
Fitness 20 minute AMRAP 5 push ups 10 TRX low rows 15 air squats  Performance 20 minute AMRAP 5 pull ups 10 pushups 15 air squats Sport 5 K Row with stroke rate increases every 1000 m 22-24-26-28-30 ***if you are feeling beat up from this weeks training keep your splits at a comfortable time Rebel Barbell Club Clean and Front Squat technique