Friday 05.17.13
Fitness A. 4 Sets of: DB Goblet Squat x 8 Laying hip raises (Bridges) x 12 Wall Sitts 30 seconds –Rest 2 minutes B. Nancy with PVC 5 Rounds for time of: Run 400 meters 15 OHS Performance A. 7 Sets of: Back Squat x 3 reps –Rest 2 min
Thursday 05.16.13
Fitness A. 4 Sets of: Power Cleans x 3 Power Snatch x 3 Run, Row, or Airdyne for 2 minutes –Rest 2 min *Add wt to PC & PS per set – no failures Performance 4 Sets of: EMOM Minute 1: Power Cleans x 3 reps Minute 2: Power Snatch x
Wednesday 05.15.13
Fitness + Performance 30 Minutes of: 1st minute 5 pull ups, 10 push ups, 15 body squats (scale 3-7-9) 2nd minute 5 burpees, 20 med ball twist (scale 5-10) 3rd minute thrusters 20 reps (45/35 lbs bar) (scale 10)
05.14.13 Tuesday
Fitness: A. 4 Sets of: Dumbell Shoulder Press x 8 reps DB Walking Lunges 10 per leg Plank holds 30 sec – 1 minute –Rest 2 min B. 4 Rounds for time: Row 200 meters 10 Box Jump step downs 15 hanging knee raises Performance A. 5 Sets of: Shoulder
Monday 05.13.13
FITNESS DEADLIFT 5 X 5 X 5 X 5 X 5 (2 MIN REST) 100 SINGLE JUMP ROPE 21 – 15 – 9 KBS 42 – 30 – 18 AB MAT SIT UPS 100 SINGLE JUMP ROPES PERFORMANCE: DEADLIFT 3 X 3 X 3 X 3 X 3 X 3
Friday 05.10.13
Fitness A. Power Snatch Work up to a heavy single in 12 min –no press outs B. 6 min AMRAP for max reps of: 7 KB Snatch per hand 45/25 7 Burpees KB Jumps Performance A. Power Snatch Work up to a heavy triple in 15 min –no press
Thursday 05.09.13
Fitness + Performance 2 Person Workout 1 Person working/ one resting A. 4 Sets each: 1 min Wallball -1 min transition to next station after 4 sets B. 4 Sets each: 1 min unbroken kipping pullups -1 min transition to next station C. 4 Sets each: 1 min Burpees Partner
Wednesday 05.08.13
Fitness A. 3 Sets Romanian Deadlift 7-7-7 @ 31X1 Rest 45 sec Strict Push Ups – accumulate 5-10 in 1min Rest 45 sec Standing DB Side Bends 12 reps/side Rest 45 sec B. 6 Sets Airdyne 1 min @ 85% Jump Rope 1 min @ 85% Performance A. 4 Sets
Tuesday 05.07.13
Fitness A. 5 Sets Strict Chin Ups 1.1.1 – rest 20-30 sec between reps – -Rest 1:30 min – Foam roll/ stretch tight areas B. 50 Turkish Getups for time: -even number left and right (45/25) Performance A. 5 Sets 3 Weighted Pull ups @ 31X1 -Rest 1:30 min –
Monday 05.06.13
Fitness A. 4 Sets Barbell Shoulder Press 5 reps @ 21X1 Rest 45 sec Seated Leg Scissors 45 sec Rest 45 sec Dumbell Walking Lunges 10 per leg Rest 45 sec B. 2 Sets @ consistent pace Run 400m -Rest 90 sec Row 400m -Rest 90 sec Performance A.
