June 21 2013
Fitness 10-10-10 Front squat @50% 3 rounds for time 50 single skips 25 DB push press 25 flutter kicks (over/under =1) Performance 3-3-3-3-3 Front squats @ 65% Speed from the bottom 4 rounds for time 25 DU 10 HSPU 10 T2B Sport 2-2-2-2-2 1 and 1/4 Front squats @ 80% For time 50 DU 30 HSPU 20 T2B 50 DU 20 HSPU 15 T2B 50 DU 10 HSPU 10 T2B
June 20 2013
Fitness 4 sets One arm DB row x 6-8 TRX reverse fly I-T-Y x 9 60 seconds of DU practice 3 rounds for reps 60 seconds of KB swings 60 seconds of Step ups 60 seconds of plank 60 seconds of rest Sport and Performance 1-1-1-1-1-1-1 Hang Snatch heaviest possible, rest 60 sec. 4 rounds for total working time of: 15 Power Snatches 75/55# 10 Strict Pull-ups 15 Burpees *Rest 1:00 after each round.
June 19 2013
Fitness 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max Push ups Rest 3 minutes Performance 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 95/65 Rest 3 minutes Sport 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 135/95 Rest 3 minutes
June 18 2013
All levels 4 X 10 Deadlifts @ 70% rest 2 min between sets Perfect mechanics Fitness 3 rounds for time 50 single skips 12 Reverse lunges holding med ball 25 wall balls Performance and Sport For time 60 Double-Unders 50 ab mat sit ups 40 DB snatch (alternating) 30 Pistol squats (alternating) 20 T2B 10 HSPU