Tuesday 1/7/14

"Pray, and let God worry."-Martin Luther

"Fitness"
In teams of 3:
Row 2k (6k)
-then-
12 push press
8 toes to bar
6 box jump step down
-1 person rowing 2k while other 2 cycle through triplet. The workout is over when you reach 6k meters.


"Sport"
A.
5 sets of 3 position clean(floor, above knee, hip) @70-80%

B.
4 rounds for reps:
1 min Airdyne
1 min HSPU
1 min double unders
1 min ring dips
1 min rest

Monday 1/6/14

"You must submit to supreme suffering in order to discover the completion of joy." -John Calvin

"Fitness"
A.
Back squat 7 sets 2 reps
Rest 2-3 mins

B.
5 rounds:
5 power cleans (70%)
10 burpees
Rest 30s

"Sport"
A.
5 sets of 3 position snatch @ 70-80% (floor, above knee, high hang)

B.
2 front squats EMOM x10 @ 70-80%

C.
3 rounds:
5 back squats (70-80%)
15 pull-ups (c2b)

*We will test power lifts next week.

Saturday 1/4/13

"Fitness"
A.
Front squat 8 sets 4 reps

B.
For time:
15 ground to overhead
15 burpees
Run 400m
10 ground to overhead
15 burpees
Run 400m
5 ground to overhead
15 burpees
Run 400m


"Sport"
A.
Snatch (work to tough single) 15 mins

B.
Clean and jerk (work to tough single) 15 mins

C.
8 min AMRAP
2 power snatch
2 burpees
4 power snatch
4 burpees
6 power snatch
6 burpees
So on.......

*Only use allotted time.

Friday 1/3/13

"Affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives." -CS Lewis

"Fitness"
A.
10-15 mins of skill work. Ex:pistols, HSPU, wall walk, muscle up, kipping pull up/toes to bar, etc.

B.
5 rft:
10 pull ups
20 HRPU
30 abmat sit-up
40 double unders


"Sport"
A.
FS/BS 5x2/4 @ 94% of Monday.

B.
For time:
Row 500
30 pull-ups
20 thrusters
10 muscle ups
20 thrusters
30 pull-ups
Row 500

Thursday 1/2/14

"Fitness"
A.
2 hang cleans + 1 jerk
EMOM x15
(Add weight every 5 mins.)

B.
For max reps
3 min AMRAP row cals
Rest 1 min
3 min AMRAP thruster
Rest 1 min
3 min AMRAP Kbs

"Sport"
A.
Skillwork (HSPU, MU, ETC.)

B.
Aerobic work