Friday 12.12.2014

*Reminder: This Saturday is our third annual Holiday Party.  Please remember to bring non-perishable food items for the Rhode Island Food Bank, and get entrance into our raffle!

"FITNESS"

A. Four sets of:Turkish Get-Ups x 2-3 reps each armRest 45 secondsDumbbell Russian Step Ups x 6-8 reps/legRest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsB. In teams of two, partners alternate to complete 5 sets each of:10 Goblet Squats15 Kettlebell Swings20 Double-Unders (or 40 singles)C. (Optional) Three sets of:Hollow Holds or Rocks x 30-40 secondsRest as neededTrap-3 Raise x 6-10 reps each arm @2111Rest as needed

"PERFORMANCE"

A. Five sets of:Snatch x 1.1.1(rest 5-7 seconds between singles)Rest 2 minutes between setsB. In teams of two, partners alternate to complete 5 sets each of:5 Overhead Squats*10 Kettlebell Swings (32/24kg)20 Double-Unders(choose a weight that will challenge you, but that you can do for 5 reps unbroken. Recommended weights are 115/75 lbs.)C. (Optional) Three sets of:Hollow Holds or Rocks x 30-40 secondsRest as neededTrap-3 Raise x 6-10 reps each arm @2111Rest as needed

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets):Front Squat x 1 rep @ 92-95%B. Bench Press*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 repsRest 2 minutesMake these heavy the first wave, and heavier on the second.C. Five sets for max reps of:Against a 2-minute running clock:Row 300 MetersMuscle Ups x max repsRest 2 minutes between setsD. Five sets of:Chinese Rows x 5 reps(the goal is to go heavier than last week)Rest 60-90 secondsGHD Sit-Ups x 12 repsRest 60-90 seconds

"ENDURANCE"

Row 250m @90%Rest 60 secondsx4Rest 3 minutesx3*Goal is the same pace for all 12 sets