Friday 1.4.2019

"FITNESS"

A. Three sets of:Split-Stance Romanian Deadlift x 8 reps each side @ 4011Rest 45 secondsSingle Arm Kettlebell Rack Carry x 100ft each armRest 45 secondsB. Three rounds for time of:15 Kettlebell Swings (go heavy here!)10 Burpee Box Jump-Overs or Step-OversC. Every 90 seconds, for 9 minutes (2 sets) of:Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station 2 – Reverse Snow Angels x 12 reps @ 3030Station 3 – Hollow Hold x 45-60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 50%*Set 2 – 60%*Set 3 – 65%*Set 4 – 70%*Set 5 – 75%*Set 6 – 80%*Sets 7-12 – 80+%B. Three rounds for time of:10 Single-Arm Kettlebell Hang Clean & Jerk (24/16 kg -- 5 each arm)10 Burpee Box Jump-Overs (24/20")C. Every 90 seconds, for 9 minutes (2 sets) of:Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station 2 – Reverse Snow Angels x 12 reps @ 3030Station 3 – Hollow Hold x 45-60 seconds

"COMPETITION"

A. Three sets of:50-100ft Handstand Walk1 Legless Rope Climb + 1 Rope Climb w/Legs60 Double Unders6-8 Strict Toes to BarRest 2-3 minutes between setsB. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%C. Three rounds for time of:10 Single-Arm Kettlebell Clean & Jerk (24/16 kg -- 5 each arm)10 Burpees Box Jump-Overs (24/20")D. Every 90 seconds, for 9 minutes (2 sets) of:Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station 2 – Reverse Snow Angels x 12 reps @ 3030Station 3 – Hollow Hold x 45-60 seconds

"ENDURANCE"

1 Minute Bike or Run @70%1 Minute Bike or Run @85%1 Minute Bike or Run Easyx 7-10 sets