May 25 2013
All levels 2 rounds for reps, teams of 2, alternating complete rounds 3 minute AMRAP 12 Box jumps 24/20 100 foot Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 1 Rope climb 15’/12′ 2 minute station for reps 60 seconds rest 3 minute AMRAP 12 DB snatches 40/25 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest Cash out: Performance and Sport “Flight simulator” For time Unbroken DU 10-20-30-40-50-40-30-20-10 **if u trip start that set over…pause between sets
May 24 2013
Fitness Box Squats 2-2-2-2-2 @60% work on speed off the box 10-9-8-7-6-5-4-3-2-1 Wall balls Ab mat sit ups 3 burpee interruptions on the minute Sport and Performance Back Squats 5 warm up 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 95% + 10-9-8-7-6-5-4-3-2-1 Wall balls Ab mat sit ups 3 burpee interruptions on the minute
May 23 2013
Fitness 5 sets for technique Renegade rows x 10 High box jump x 1.1.1 Triceps bench dips x 8-12 Rest 60 – 90 seconds between sets Performance 5 rounds for reps Bench press @65% x max reps Pull ups x max reps Rest 3 minutes between sets Sport “Lynne” 5 rounds for reps Bench press BW x max reps Pull ups x max reps Rest 3 minutes between each set
May 22 2013
All levels Goat day EMOM x 10 Pick two skills that challenge you and alternate between them for 10 minutes, reps will be given based on difficulty and experience Fitness 3 rounds for time 25 KB swings 50 single skip rope revolutions Performance 3 rounds for time 10 OHS @50% 30 DU Sport 3 rounds for time 10 OHS 95/65 50 DU