Sunday October 5th, 2014

Fitness and Performance:

A.  spend 12-15 minutes working on new skills or looking to improve skill sets.
then

Teams of 2 must complete the following:
16 minutes on the clock
top of every minute the team must complete the following as gauntlet style movement:
1 rope climbs
2 box jump overs
3 kb swings
4 burpees

Top of minute, each partner must complete the entire complex in the minute - however, you cannot move forward until your partner finishes the movement in front of you

Monday

Fitness:

3 sets:

A1 BS; x 10 reps x 3 sets.   rest 1 minute
A2 DB bent over row @ 21x2 x 5/side

B. Hang Clean from high hang x 5 x 3 sets - light weight here

+

For time:
50 kb goblet squats
20 burpees
1500m row

Performance:

3 sets:

A1 BS; 65% x 10 reps.    Rest 1 minute
A2 DB bent over row @ 21x2 x 5/side.   rest 2 minutes

B. Hang Clean from pause above knee x 5 x 3 sets - light weight here.. nothing over 70%

+

For time:
50 BS @ 135/95#
35 burpees over the barbell
1500m row

*scale up to 155/105

*sweat sesh
10 minute AD @70%
10 minute run @ 70%
10 minute AD @ 80%
10 minute run @ 60%
10 minute AD @ 90%
10 minute run @ 50%

sub to 8 mins per if time is short.