Friday 1.2.2015

*Reminder: Our first monthly Mobility & Maintenance Class is this Sunday, January 4th, at 9:15 AM.  This is followed by Open Gym from 10-11.

"FITNESS"

A. Every minute, on the minute, for 30 minutes:Minute 1 – 12 Heavy Kettlebell SwingsMinute 2 – 2-3 Wall ClimbsMinute 3 – 10 BurpeesMinute 4 – 6-10 Strict Pull-upsMinute 5 – 35 Second AirDyne @80-90%B. (Optional) Three set of:Back Squat x 10 reps @ 65-70% of last tested 1-RMRest as needed

"PERFORMANCE"

A. Every minute, on the minute, for 30 minutes:Minute 1 – 6 Power Cleans (you choose the weight)Minute 2 – 8-10 Handstand Push-UpsMinute 3 – 10 Burpees + 20 Double-UndersMinute 4 – 2 Rope ClimbsMinute 5 – 35 Second AirDyne @80-90%B. (Optional) Three set of:Back Squat x 10 reps @ 65-70% of last tested 1-RMRest as needed

"COMPETITION"

A. Every minute, on the minute, for 20 minutes:Minute 1 – 10 Meters of Handstand WalkMinute 2 – 6-10 L-Pull-UpsMinute 3 – 20 Double-Unders + 10 Alternating Pistols with 24/16 kg KettlebellMinute 4 – 8-10 Strict Handstand Push-UpsMinute 5 – 2 Legless Rope Climbs (or 1 legless + 1 standard)B. Every 2 minutes, for 20 minutes (10 sets):Snatch x 2 repsLoading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80C. Three sets of:Back Squat x 10 reps @ 70% of last tested 1-RMRest 3-4 minutes

"ENDURANCE"

Row 30 minutes for max meters