Friday 12.26.2014

**Reminder: Today's Classes are 9am and 5:30pm ONLY

"FITNESS"

A. Three sets, not for time of:Strict Pull-Ups (or chin-over-bar holds) x 3-5 repsUpside Down work (HSPU, Negatives, Holds, Walks, etc.) x 30-60 secondsTall Box Jumps x 1.1.1.1.1 (rest 3-5 seconds between jumps)B. Against a 2-minute running clock, complete the following for max reps:Row 250/200mPush Press x max repsRest 2 minutes between sets, and complete a total of four sets

"PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 1-2 ascentsHandstand Walks x 10 MetersTall Box Jumps x 1.1.1.1.1B. Against a 2-minute running clock, complete the following for max reps:Row 250/200mPush Press (117/75) x max repsRest 2 minutes between sets, and complete a total of four sets

"COMPETITION"

A. Every minute, on the minute, for 20 minutes:Odd Minutes – Bench Press x 2-3 repsEven Minutes – Row or Assault Bike (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)B. Five sets, not for time, of:10-15 Meter Handstand Walk1-2 Legless Rope ClimbsC. Three sets of:GHD Sit-Ups x 15 repsRest as neededSupine Ring Rows x 8-10 reps @ 2111Rest as neededD. Optional 10-15 minutes of Rowing or Assault Bike @ 65-70%

"ENDURANCE"

1000m moderate pace w/ 2min rest8 x 200m hard w/ 20sec rest b/t reps800m moderate pace w/ 2min rest6 x 200m hard w/ 20sec rest b/t reps600m moderate pace w/ 2min rest4 x 200m hard w/ 20sec rest b/t reps400m moderate pace w/ 2min rest2 x 200m hard w/ 20sec rest b/t reps200m moderate pace.Row Hard pace = your 2000m PR pace plus 0-5sec/500mRow Moderate pace = your 2000m PR pace plus 10-12sec/500m