17.09.15

Fitness & Performance
A. Band Pull Apart Series x 2

B. 30 min @ 70%:
60s Front Plank (push up or fore arms)
100’ KB Bottoms Up Waiters Walk (right)
20 Row/bike calories
30 Mountain Climbers
100’ KB Bottoms Up Waiters Walk (Left)

17.09.14

Fitness
A. Every 90s for 8 sets:
3 Touch-and-go power cleans

B. 5 Rounds:
5 Pike Ring Rows, Tough
5 Power Snatches (50% of 1RM)
Rest 1 Min

Performance
A. Power Clean-
Build to a tough TNG set of 3 in 12 Minutes
*Rest at least 60s between sets.

B. 5 Rounds:
5 Strict Pull Ups
7 Unbroken Power Snatches (60% of 1RM)
Rest 1 Min

17.09.13

Fitness
A. Deadlift-
3×5, 3011, Across, R90S

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, tough
Assault bike calories

Rest 5 min

12 min AMRAP @ 85%:
10 Ball slams
20 Hand Release Push Ups
30 DB goblet hold walking lunges, tough
40s Double Under Work

Performance
A. Deadlift-
Build to a tough 5 in 12 Minutes, 3011

B. 5 min AMRAP @ 100%:
21-15-9:
DB swings, (50/35)
Row calories

Rest 5 min

12 min AMRAP @ 85%:
10 Toes-to-bar
20 Hand Release Push Ups
30 DB goblet hold walking lunges (50/35)
40 Double Unders

17.09.12

Fitness
A. Hand Stand Hold- 4×20-30s, R45s

B. Back Squat-
3×5, 30X1, Across, R90s

C. 3 rounds for time:
3 Wall Climbs
6 Goblet squats, Tough
9 Burpees

Performance
A. Free Standing Handstands-
Accumulate 60-120s

B. Back Squat-
Build to a heavy set of 3 in 12 Minutes, 30X1

C. 3 rounds for time:
3 Wall climbs
6 Front squats (155/115)
9 Burpees

17.09.11

A1. Seated DB press-
3×10, build if needed, Rest 60s
+
A2. Russian KB swings-
3×10, AHAP, Rest 60s

B. Teams of 2, alternating rounds:
16 minute AMRAP-
10 DB hang squat clean thrusters, tough
10 Pike ring rows

Performance
A1. Seated DB press-
3×10, build if needed, Rest 60s
+
A2. Russian KB swings-
3×10, AHAP, Rest 60s

B. Teams of 2, alternating rounds:
16 minute AMRAP-
10 DB hang squat clean thrusters (50/35/hand)
10 pull ups

17.09.09

Fitness
3 rounds for time:
750M Row
30 burpees
30 box jumps, tough
800m Run

Performance
“Small”
3 rounds for time:
1000M Row
50 burpees
50 box jumps (24/20)
800m Run