A. Context :
Context :
Holiday's Special!Scoring: Not Scored
April 15, 2018 – Fit For Life
April 14, 2018 – Fit For Life
April 13, 2018 – Fit For Life
April 12, 2018 – Fit For Life
April 11, 2018 – Fit For Life
A. Context :
Context :
– Skill Work / Practice
– Short StaminaScoring: Not Scored
Warm – up :
QUAD & HAMSTRING SMR, Then…
200m Jog,
1 min Hold Squat,
10/10 Leg Swings (Forward/Backward),
10/10 Leg Swings (Side – to – side),
15 Air Squats,
15 RKBS,
10/10 KB Presses
B. Skill Work / Practice : Snatch Technique
Skill Work / Practice : Snatch Technique
Burgener Warm – up,
Step by stepsScoring: Not Scored
Time Cap: 15 minutes
C. Snatch 6 x 3
Within 15 minutes:
Snatch
– 6 sets of 3 reps
Rest as needed
D. Short Stamina :
Short Stamina :
6 mins, AMRAP :
12 Push – ups,
10 Toes – to – bar,
8 Front Squats (Goblet Squat/35/45/65/95)
2 mins Rest, Then…
6 mins AMRAP :
10 Push Jerks (15/35/45/65/95),
10 Tuck – ups,
10/10 Jumping Lunge – steps/Forward Lunge – stepsScoring: Rounds and Reps (higher is better)
April 10, 2018 – Fit For Life
A. Context :
Context :
– Aerobic Power
– Core StaminaScoring: Not Scored
Warm – up :
200m Jog, Then…
15 Air Squats @ 2010,
10/10 KB Presses,
10/10 Forward Lunge – steps,
10 Barbell Presses,
10 Thrusters
B. Power Clean 6 x 3
Within 15 minutes:
Power Clean
– 6 sets of 3 reps
Rest as needed
C. 15 minute AMRAP of Jumping Pull-Ups, Box Jumps, Barbell Thrusters, and Running
As Many Rounds and Reps as possible in 15 minutes:
– 12 Jumping Pull-Ups
– 9 Box Jumps 24/18 inches
– 12 Barbell Thrusters @ 75/35 lbs
– Run 200 meters
Aerobic Power
D. Core Stamina :
Core Stamina :
4 RNFT : 30s 'ON' / 30s 'OFF'
Hanging Straight Leg Raise,
Plank,
Sit – ups,
Hollow Hold,
1 min RestScoring: Not Scored
April 9, 2018 – Fit For Life
A. Context :
Context :
– Push & LB Endurance
– Intervals (Stam./AP)Scoring: Not Scored
Warm – up :
Scap Mobility, Then…
3 rounds of :
10 Scap Push – ups,
10 Barbell Press,
10 RKBS
B. Alternating Sets: Shoulder Press, Russian Kettlebell Swing
10 sets, starting a set every 60 seconds, of:
B1. 5 Shoulder PressesPush & LB EnduranceB2. 10-20 Russian Kettlebell SwingsPush & LB Endurance
C. Rounds for Reps of Jumping Lunges, Burpees, Wall Ball Shots, and Deadlifts
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Jumping Lunge
– Rest for 1 minute
– Burpee
– Rest for 1 minute
– Wall Ball Shots
– Rest for 1 minute
– Deadlift @ 95/45 lbs
– Rest for 1 minute
Intervals (Stam./AP)