Friday 1/31/14

"Fitness"
A.
Tabata double unders

B.
Overhead squat 7 sets 3 reps

C.
10 min AMRAP
10 shoulder to overhead
10 pull ups
10 burpees

"Sport"
A.
Front squat 7 sets 3 reps (climbing)

B.
5rft:
10 shoulder to overhead (135/95)
10 pullups
10 burpees

Thursday 1/30/14

"Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather."-John Ruskin

"Fitness"
A.
5 sets
Toes to bar x10
rest 30s
Hollow hold x30s
rest 30s

B.
For times:
Row repeats
5x500m
Rest 3-5mins btw


"Sport"
A.
20 mins Skill work

B.
30 mins mobility

Wednesday 1/29/14

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."_Thomas Jefferson

"Fitness"
A.
EMOM x 12
Odd:  7 Deadlifts
Even:  7 Benchpress

B.
4 sets for max reps
60s Hang Power Clean
60s Front Squats
60s rest


"Sport"
A.
Deadlift 5 reps (climbing)

B.
2-3 attempts:
ME wallballs
rest 2 mins between
*Both scores should be over 100, if not add another set.

Tuesday 1/28/14

The best pre-workout ever!

"Fitness"
A.
Tabata push press

B.
3 rft:
25 kbs
25 burpees


"Sport"
A.
2 position clean (high hang+above knee) + jerk
-10-15 mins

B.

Power test

For time:

(all out)

Row 250m

15 KBS 2/1.5pd

25 burpees

15 KBS 2/1.5pd

Row 250m

rest exactly 12mins x 2

Monday 1/27/14

"The weak can never forgive. Forgiveness is the attribute of the strong."-Gandhi

"Fitness"
A.
Backsquat 5RM

B.
3 rft:
10 cleans (full)
20 pull-ups


"Sport"
A.
10 mins
2 position snatch (high hang + above knee)

B.
Backsquat 5 sets 3 reps

C.
3 rft:
10 full cleans (135/95)
20 pull-ups