Wednesday 11/27/13

“Life is what happens to you while you're busy making other plans.” -Allen Saunders

"Fitness"
A.
EMOM 12
Odd: 7 Deadlift
Even: 14 hand release push-ups

B.
Tabata 8mins
Goblet squat
Push jerk
-Alternate back and forth.

C.
10 mins
Partner row/Airdyne


"Sport"
A.
Snatch pull @ 100-115% 4x3

B.
Snatch balance 4x3

C.
10-9-8-7-6-5-4-3-2-1
Deadlift (tough,but manageable)
1-2-3-4-5-6-7-8-9-10
Hand stand push-up
Or
3-6-9-12-15-18-21-24-27-29
Hand release push-up

Tuesday 11/26/13

"He who does not work, does not eat." -John Smith

"Fitness"
A.
1. Push press 5x5
2. Pull-ups 5x10

B.
3 min max cals row
Rest 3 mins
3 mins max double unders
Rest 3 mins
3 mins max burpees

"Sport"
A.
12 mins to work to tough hang clean & jerk

B.
1. Push press 7x3 (climbing)
2. Ring row 5x10
-Superset the last 5 working sets of pp

C.
3 min ME burpees

Monday 11/25/13

"My advice to you is get married: if you find a good wife you'll be happy; if not, you'll become a philosopher."-Socrates

"Fitness"
A.
Backsquat 4x8reps @30x1
Or

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS

B.
3 rounds for time
30 wallballs
20 toes to bar

"Sport"
A.
12 mins to work to tough hang snatch

B.
5X4/8 Front Squat/Back Squat @ 75% of 1RM FS 

C.
Five rounds for time of:

15 Pull-Ups
20 Kettlebell Swings
40 Double-Unders

Saturday 11/23/13

Sign Up For Affiliate League!

"Fitness" & "Sport"
4 rounds for each individual:

In teams of three, complete:
Run 400m or Row 500m
20 Burpee Box Overs
30 Shoulder to Overhead

All individuals start at different movements, and work at same time. Once everyone finishes set, switch.

Friday 11/22/13

"Fitness"
A. Front squat 7x3
Or
Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest 3 mins
Complete as many rounds and reps as possible in 5 minutes of:
10 push up
10 sit-up


"Sport"
A. 10 mins Work to heavy power snatch
10 mins Work to heavy power clean

B. Front squat/Backsquat 4x7/13 @ 70% of 1 rep front squat (week 2)

C. 3 min max wallballs
*Remember to be doing extra aerobic work if following sport.