Sept 7 2013
All levels “Bagliore” Team AMRAP 34 minutes Odd Rounds (1-3-5-7-9 …) alternate movements 12 KB swings 9 Burpee box jumps 7 sit ups with med ball toss Even Rounds (2-4-6-8…) alternate full complex 12 Hand power cleans 75/55 9 Front squats 75/55 7 Push press/push jerk 75/55
Sept 6 2013
Fitness and Performance 3 sets DB snatch x 10 alternating hands Wall balls x 10-15 unbroken (+ 1 loading or height) Contralateral plank lifts x 6 each 5 minute AMRAP 5 push ups 10 air squats 25 ab mat sit ups Rest 3 minutes 5 minute AMRAP 5 burpees 10 KB swings 25 walking lunges Sport Power snatch @65% 3-3-3-3 Power clean @65% 3-3-3-3 Power jerk @65% 3-3-3-3 Teams of 2, 5 minute AMRAP, alternate every 5 reps Power Snatch 75/55
Sept 5 2013
Fitness and Performance 4 sets Man makers x 5 Rest 45 seconds Single leg hip lift x 6 each Rest 45 seconds L-bar hang x 20 seconds Rest 45 seconds 5 rounds for Meters 10 KB swings 60 seconds of rowing 90 seconds rest Sport Back Squats @75% 5-5-5-5-5 Cleans off blocks (above knee) @65% 3-3-3-3-3 5 rounds for calories 10 KB swings 32/20 60 sec Airdyne (90% effort for total time) Rest 90 seconds
Sept 4 2013
Fitness and Performance 4 sets DB Push press x 6-8 + Split Squat (rear toe elevated) x 6-8 each Plank hold x 45 seconds For time: 5 strict pull ups 25 skips 4 strict pull ups 50 skips 3 strict pull ups 75 skips 2 strict pull ups 100 skips 1 strict pull up 125 skips If you do not have BW pull ups yet? Jump up and negatives down. If you have DU cut the skips in 1/2. Sport Jerk (behind the neck) @70% 3-3-3-3-3 Push press @75% 5-5-5-5 3 rounds for time: 50 DU 15 CTB pull ups