Eva 4/9/12

ROM A) mobilise warmup up B) "Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups

"Step it up" 31/8/12

ROM A) 400 m run HUG DRILL B) Work Capacity: “Tabata something else”. Rest 1 minute between each tabata exercise. Tabata burpees Tabata thrusters (45#/35#) Tabata push ups Tabata sit ups C) Durability: 100x flutter kicks, 100x leg levers Hip Mobility Drill. Cheers Mark

"inspire" 29/8/12

ROM A)Baseline: 3 Rounds: run 200m, 5x dbl Cnj k.b 5 x HSPU B) Work Capacity: for time do 21-15-9 of: Wall balls Front Squat (95# / 65#) Push-Press (95# / 65#) Box jumps (24 / 20) C) 100 good morning darlings 100 sit-ups Cheers Mark

"power up" 28/8/12

ROM A) 400m run 10 min of grinder PT B) Work Capacity: Nasty girls Complete 3 rounds for time 50x air squats 7x muscle up 10x hang power clean (135#/95#) C) 50x GHD 30x good mornings Cheers Mark

"25" 27/8/12

ROM A) Baseline: ROM Drills. Run 400m, 15x Turkish get ups left side, run 400m, 15x Turkish get ups right side. B) Work Capacity: Complete the following for time using the rep scheme posted below… Clean and jerk (135#/95#) 10-9-8-7-6-5-4-3-2-1 Weighted pull ups (AHAP) 1-2-3-4-5-6-7-8-9-10 *The athlete performs 10x clean and jerk, 1x weight pull up, 9x clean and jerk, 2x weight pull ups, etc. Cheers Mark

Bronze 24/8/12

Bronze ROM A) 400m Stretch B) Work Capacity: Complete the following for time… Run 800m 21x pull up 21x thruster (95#/65#) Run 400m 15x pull up 15x thruster (95#/65#) Run 200m 9x pull up 9x thruster (95#/65#) C) Durability: 100x flutter kicks, 100x arm haulers Hip Mobility Drill. Time dep on reps for this section Cheers Mark

Gold - 22/8/12

ROM A) 500m row 400m run STRETCH B) Work Capacity: Complete 21-15-9 reps of the following… Push press (95#/65#) 1-arm KB or DB snatch (40#/25# each side to the prescribed reps) 1-arm KB or DB overhead squat (40#/25#, prescribed reps each side) Run 400M between segments (after 21, then after 15 and finish after 9) C) Durability 50x GHD sit ups, 30x Good mornings Hip Mobility Drill Cheers Mark