July 10 2013
Fitness Pull up challenge week 3 Day 2 Performance and Sport 8 minutes to build up to 3RM weighted pull up, Rest 2 minutes then: AMRAP unbroken pull ups with 50% weight All levels Teams of 2, 4 rounds each for time 2o0 m row 100 m Farmer Carry 50 DU alternate complete rounds
July 9 2013
Fitness 4 sets Bulgarian split squat x 6-8 each TRX hip extension to OHS x 6 Plank hold x 45 seconds 2 K Row: Every 400 m perform 25 ab mat sit ups Performance 15 minutes to Snatch technique 5 rounds for time 400 m run 15 OHS @60% Sport 15 minutes of Snatch technique “Nancy” 5 rounds 400 m run 15 OHS 95/65
July 8 2013
Fitness Pull up challenge Week 4, Day 1 EMOM 25 single skips + push up Increase the number of push ups 1 rep each minute Performance 3-3-3-3-3 Overhead Squats (technique) EMOM 15 DU + Ring dips Increase the number of ring dips 1 rep each minute Sport 1-1-1-1-1 Overhead Squats (AHAP) EMOM 15 DU + HSPU Increase the number of HSPU 1 rep each minute
July 6 2013
3 rounds for reps: 60 seconds Burpees 60 seconds 75 pound Power snatch 60 seconds Box jump, 24″ box 60 seconds 75 pound Thruster 60 seconds Chest to bar Pull-ups 60 seconds Rest