Friday 12/6/13

Maybe Christmas, the Grinch thought, doesn't come from a store.-Dr Suess

"Fitness"
A.
Front squat 5 sets 4 reps @32x1

B.
5 min AMRAP
5 thrusters
5 pull-ups

Rest 3 mins

5 min AMRAP
5 thrusters
5 burpees

Rest 3 mins

5 min AMRAP
5 pull-ups
5 burpees

"Sport"
A.
Movement prep for Saturday!

Thursday 12/5/13

Forbes Mental Toughness

"Fitness"
A.
Deadlift 5 sets 3 reps

B.
5 sets
Row/Airdyne 1 ME min
Rest 2 mins


"Sport"
A.
EMOM x10
3 muscle ups

B.
EMOM x10
Max handstand walk

C.
Spend 20 mins working on mobility

Wednesday 12/4/13

"Every man dies. Not every man truly lives."-William Wallace

Be sure to make an extra effort to wipe down equipment when finished, drink plenty of water, and wash hands. It's that time of year.

"Fitness" & "Sport"

For time:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20 Pull-ups
10 Ground to overhead
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

Tuesday 12/3/13

“Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.” -Francis Chan

"Fitness"
A1.
Strict press 5x5
A2.
Pull-up 5x10

B.
5 rft
15 shoulder to overhead
Run 400m/Row 500m

"Sport"
A.
Clean & jerk x5 @ 90%

B.
3 rft
15 push press
15 toes to bar

*Don't forget to get extra aerobic work in.

Monday 12/2/13

"Fitness"
A.
Back squat: 5 sets 3 reps

B.

“The Chief”

Complete as many rounds and reps as possible in 3 mins:
Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

"Sport"

A.
Snatch singles @ 90% x5

B. 
5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat

C.

Complete as many rounds and reps as possible in 7 mins:
8 kettlebell swings
8 burpees