May 30 2013
Sport 5-5-5-5-5 (60-65-70%) Dead lifts Perfecting mechanics is the key here AMRAP 12 minutes 50 single skips 12 V sit ups 6 Burpees Performance and Sport 5-5-5-5-5 (60-65-70%) Dead lifts Perfecting mechanics is the key here AMRAP 12 minutes 3-6-9-12-15-18 etc… T2B Burpees 25 DU between each set
May 29 2013
Fitness 4 sets DB snatch x 12 (alternating) Plank with leg lift x 6 (alternate 20 sec hold) Hang from pull up bar x 20 seconds (chin over bar) 2 K row for time Sport and Performance 1-1-1-1-1 3 position Snatch (floor-mid hang-high hang) Rest as needed between sets, increase load but maintain perfect mechanics 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @60% 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @70% 3 sets 3 Power clean+2 Front Squat+1 Power Jerk @75%
May 28 2013
Fitness Alternating minutes for 30 minutes 5 push ups 10 sit ups 15 air squats You have 2 minutes to complete reps, rest with time remaining Performance Alternating minutes for 30 minutes 5 pull ups 10 push ups 15 air squats You have 2 minutes to complete reps, rest with time remaining Sport “Chelsea” 30 minute EMOM 5 pull ups 10 push ups 15 air squats You have 60 seconds to complete reps, rest with time remaining
May 27 2013
Fitness “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken skipping (tripping = start set over) Time Cap of 8 minutes Performance and Sport “Flight Simulator” 10-20-30-40-50-40-30-20-10 Unbroken DU (tripping=start set over) Time cap of 8 minutes All levels 4 rounds each for time 400 m row 400 m run Team relay… both must complete 1600 m, both working at same time must complete distance before passing the baton In case of rain (option 2) Teams of 2, for calories, break up time evenly 5 minute AMRAP Rowing Rest 60 seconds 5 minute AMRAP Ski Erg Rest 60 seconds 5 minute AMRAP Airdyne Rest 60 seconds 5 minute AMRAP Rowing Rest 60 seconds