A.
Explosive Power
Coach's SpecialScoring: Not Scored
January 12, 2019 – Fit For Life
A. Explosive Power
Explosive Power
Coach's SpecialScoring: Not Scored
B. Snatch 7 x 3
Snatch
– 7 sets of 3 reps
Rest as needed
C.
As Many Rounds and Reps as possible in 10 minutes:
– 8 Snatch Grip Deadlifts
– 5 Hang Power Snatches
– 2 Overhead Squats
January 11, 2019 – Fit For Life
5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.
Aim for Repeatability.
A. Row for 5 minutes
For Distance:
– Row for 5 minutes
Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.
B. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.
C. Row for 5 minutes
For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.
D. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
January 11, 2019 – Fit For Life
5 minutes interval of sustainable pace with 5 minutes of Rest/Skill Practice.
Aim for Repeatability.
A. Row for 5 minutes
For Distance:
– Row for 5 minutes
Or Bike for 5 minsRest/Practice HS Hold for 5 mins before Starting B.
B. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Rest/Practice HS Hold for 5 mins before Starting C.
C. Row for 5 minutes
For Distance:
– Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.
D. 5 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 5 minutes:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
January 10, 2019 – Fit For Life
Double Arm/Double Leg
Terriffic Thursday
A. Alternating Sets: Back Squat, Strict Pull-Up
5 sets, for quality, of:
A1. 5 Back SquatsA2. 5 Strict Pull-Ups
B.
5 Rounds for Time:
– 8 Push Presses
– 8 Front Squats
– 8 Toes to Bars
– Run 200 meters
January 9, 2019 – Fit For Life
A.
Single Arm / Double Leg
Single Arm / Double LegScoring: Not Scored
B. Alternating Sets: Half Kneeling One Arm Press, Romanian Deadlift, Evil Wheel
4 sets, for quality, of:
B1. 6 Half Kneeling One Arm PressesB2. 6 Romanian DeadliftsB3. Evil Wheel50 Double Under Buy In
C.
1-2-3-4-5-6-7-8-9-10 Reps for Time:
– Hang Power Clean @ 85/55 lbs
– Burpee
50 Double Under Cash Out
January 9, 2019 – Fit For Life
A. Single Arm / Double Leg
Single Arm / Double Leg
Single Arm / Double LegScoring: Not Scored
B. Alternating Sets: Half Kneeling One Arm Press, Romanian Deadlift, Evil Wheel
4 sets, for quality, of:
B1. 6 Half Kneeling One Arm PressesB2. 6 Romanian DeadliftsB3. Evil Wheel50 Double Under Buy In
C. 1-2-3-4-5-6-7-8-9-10 Hang Power Cleans and Burpees
1-2-3-4-5-6-7-8-9-10 Reps for Time:
– Hang Power Clean @ 85/55 lbs
– Burpee
50 Double Under Cash Out
January 8, 2019 – Fit For Life
January 6, 2019 – Fit For Life
January 7, 2019 – Fit For Life
A.
For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Power Clean @ 75/55 lbs
– Box Jump 20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round