Friday 1.23.2015
"FITNESS"
A. Three sets of:Back Squat x 8-10 repsRest 60 secondsTurkish Get Up x 1-2 reps/armRest 60 secondsSide Plank x 20-30 seconds/sideRest 60 secondsB. Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Strict Press6 Dumbbell Front Squats9 BurpeesC. (Post-Class) Three sets of:Single Arm Trap-3 Raise x 8-10 reps/arm @ 2111 (super light weight)Rest as neededSingle Leg Hip Bridge x 5-6/leg @3011Rest as needed
"PERFORMANCE"
A. Every two minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 5 reps @ 45-55%*Set 2 – 5 reps @ 55-65%*Set 3 – 3 reps @ 65-75%*Set 4 – 2 reps @ 75-85%*Set 5 – 2 reps @ 80-90%B. Complete as many rounds and reps as possible in 6 minutes of:3 Handstand Push-Ups6 Front Squats (95/65)9 BurpeesC. (Post-Class) Three sets of:Single Arm Trap-3 Raise x 8-10 reps/arm @ 2111Rest as neededSingle Leg Hip Bridge x 5-6/leg @3011Rest as needed
"COMPETITION"
A. Every minute, on the minute, for as many minutes as possible…Thruster x 1 rep*Minute 1 – 155/105 lbs*Minute 2 – 165/110 lbs*Minute 3 – 175/115 lbs*Minute 4 – 185/120 lbs*Minute 5 – 195/125 lbs…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.B. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 4-6 reps @ 85%C. Complete as many rounds and reps as possible in 3 minutes of:3 Hang Squat Cleans (115/105 lbs)6 Thrusters (115/105 lbs)9 Shoulder to Overhead (115/105 lbs)12 Box Jump-Overs (24″/20″)Rest exactly 3 minutes, and then…For time:Row 750 MetersRest until the running clock hits 12:00, and then repeat all of the above.Enter results as follows:Round 1 – 3 rds + 2 reps, 2:32Round 2 – 2 rds + 22 reps, 2:40D. Three sets, not for time, of:Freestanding Handstand Hold x 45 seconds(use a spotter or nose to wall variation if you need it – the goal is 45 consecutive seconds upside down)Prone Trap-3 Raises x 8-10 reps @ 2111Dragon Flags x 6 reps @ 3111
"ENDURANCE"
4 Minutes AirDyne @80-85%2 Minutes Restx 5-7 sets