Friday 1/7/14

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”-Mark Twain

"Fitness"
A.
Front squat 7 sets 3 reps

B.
3 sets for max reps
60 s ground 2 overhead
Rest 60s

C. 3rft
Run 400
20 abmat sit-ups



"Sport"
A.
Push jerk (work to tough single)

B.
21-15-9
Power clean 135/95
Pull-up chest to bar

Thursday 2/6/14

"By the skillful and sustained use of propaganda, one can make a people see even heaven as hell or an extremely wretched life as paradise."-Adolf Hitler

"Fitness"
A.
Tabata row or Airdyne (8 mins)

B.
5 sets for quality
5 strict press
10 strict pull-ups

C.
8 min AMRAP
10 wallballs
10 push up (hand release)


"Sport"
"Open" skill work

Wednesday 2/5/14

"Fitness"

A. 

Deadlift 5 sets 5 reps (climbing)

-complete 10 toes to bar after each set

B. 

3 rft:

30 kb swing 

40 abmat sit-ups

50 double unders

"Sport"

A. 

Deadlift @42x1 (triples)

B. 

6 min AMRAP

10 overhead squats 135/95

10 toes to bar 

Tuesday 2/4/14

“Numbing the pain for a while will make it worse when you finally feel it."-JK Rowling

"Fitness"
A.
Death by push press and burpees
1 push, 1 burpee minute 1
2 push press, 2 burpees minute 2
3 push press, 3 burpees minute 3
So on....

B.
For time:
Row 1k


"Sport"
A.
3 pos clean(hip, knee, floor) + 1 jerk

B.
AMRAP 3
30 burpees
Max power snatch
Rest 2 mins
3 min AMRAP (clock gets to 5)
30 burpees
Max toes to bar
Rest 2 mins
3 min AMRAP(10)
30 burpees
Max handstand push-ups

Monday 2/3/14

How about that dog and horse commercial though.....

"Fitness"
A.
Back squat 5 sets 8 reps

B.
15 minute AMRAP
5 thrusters
10 pull-ups
Run 400m


"Sport"
A.
3 position snatch (hip, knee, floor)

B.
Backsquat 5sets 3 reps

C.
For time:
Row 500m
20 thrusters
40 pull ups
80 double unders
Run 400m