FRI, 29 AUG 2014

V:
Competitors =light run, row, mobility
Non-Competitors
5 RDS
10 B SQT (155/115) *From Ground*
15 HR PU
25 Double Under

N:
300 Singles
*THEN*
ME Plank Hold

THU, 28 AUG 2014

V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (95/65)
O= 7 Burpee

N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

WED, 27 AUG 2014

V:
Tempo FSQT 6x3 (3-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0 sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT

N:
20 min EMOM
E: 7 Burpee
O: 5 Med Ball DL, 10 SQT
*THEN*
Strict Press/ Push Press Practice

TUE, 26 AUG 2014

V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work


N:
1 RFT
60 Push up
400m
40 Push up
400m
20 push up 400m

*THEN*

Pull-up / K2E Practice

MON, 25 AUG 2014

V.
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee

N:
1 RFT=150 SQTs
*THEN*
 21-15-9
Med Ball Deadlift
HR Push up

FRI, 22 AUG 2014

 V/N:
“Family Time”
100 SQT
90 Crunch
70 Medball DL
60 Jump Rope Singles
50 Lundge
40 Push Up
30 PVC/Bar Push Press
20 Box Jump
10 Burpee

THU, 21 AUG 2014

 V:
Rower Sprint
Sprint for 1 min, rest 45 sec X 6
6 Min Rest, Repeat

N:
TECHNIQUE DAY
Medball Clean