June 26 2013
Pull up challenge: Week 1 – Day 2 Fitness Bench press 5-5-5-5-5 (light-medium load) Between sets perform your pull up requirements Rest 60-90 seconds between each movement Sport and Performance Bench press 5-5-3-1-1 (75-85-95-95+%) Between sets perform your pull up requirements Rest 60-90 seconds between each movement
June 25 2013
All levels 5 rounds for reps 90 seconds of KB swings 30 seconds rest 90 seconds DU 30 seconds rest 90 seconds of Rowing calories 30 seconds rest ***Compare results from August 2012
June 24 2013
Pull up challenge: Week 1 – Day 1 Fitness 10 minutes to complete your pull up requirements 3 rounds for time 400 m run 10 push ups 15 wall balls Performance 5 sets 3 high pull – 1 hang power clean 3 rounds for time 400m run 10 ring push ups 5 power cleans 135/95 Sport 1-1-1-1-1-1-1 Clean & Jerk heaviest possible rest 60 sec between sets 3 rounds for time: Run 400m 14 Ring Dips 7 Power Clean 155/105#
June 22 2013
All levels Teams of 3 Alternate movements as a relay 250 m sprint 150 DB thrusters 40/25 100 pull ups 50 box jumps 250 sprint Rules: One person works One person holds 115#/75# in rack One person rests If the bar touches the ground, 10 burpees for everyone!