Friday 11.28.2014

*Reminder: Today's classes are 9am and 4:30pm only!

FITNESS & PERFORMANCE

Complete as many rounds and reps as possible in 8 minutes of:Row 250/200 Meters5 Handstand Push-Ups (or 10 Dumbbell Strict Press)15 Air SquatsRest 4 minutesComplete as many rounds and reps as possible in 8 minutes of:40 Double-Unders20/15 Hand-Release Push-Ups20 Walking Lunge StepsRest 8 minutesComplete as many rounds and reps as possible in 8 minutes of:20/15 Cals AirDyne15 Sit-ups10/5 Ring Dips or 3/2 Muscle Ups

COMPETITION

A. Every two minutes, for 12 minutes (6 sets):Front Squat x 1 rep @ 90%B. Three sets of:165/115 lb Push Press x Max Reps @ 13X1Rest 3 minutes(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)C. For time:Row 500 Meters10 Muscle-UpsRun 400 Meters20 Strict Handstand Push-Ups100 Double-Unders40 Ring DipsD. Three sets of:Weighted GHD Hip Extensions x 8 reps @ 2013Rest as neededBat Wings x 5 reps @ 1515(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)Rest as neededSame movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.

ENDURANCE

Five sets of:Row 500 Meters @moderate (~10 seconds slower per 500m than your 2k PR pace)Rest 1 minuteRow 300 Meters @max effortRest 30 secondsRow 100 Meters @easy effortRest 15 seconds