Friday 3.13.2015

*Friday Night Lights for 15.3 is tonight at 6:30pm!  All competitors should plan to arrive by 6, with our first heat starting at 6:45.

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Turkish Get Ups x 1 rep/arm (as heavy as possible under control)Minute 2 – Tempo Pull-ups x 3-5 reps @ 3111 (use assistance or add weight as needed)Minute 3 – L-Sit or Tuck Sit (Rings or Parellettes) x 20-30 secondsB. In teams of three, relay to complete four sets each of :9 Dumbbell Ground to Overhead12/9 Cals AirDyne (or 9/6 Cals Assault Bike)C. Four sets of:Side Plank Left x 20 secondsRest 10 secondsSide Plank Right x 20 secondsRest 10 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Turkish Get Ups x 1 rep/arm (as heavy as possible under control)Minute 2 – Rope Climbs x 1-2 repsMinute 3 – Strict Toes to Bar x 6-8 repsB. In teams of three, relay to complete four sets each of:9 Ground to Overhead (95/65)12/9 Cals AirDyne (or 9/6 Cals Assault Bike)C. Four sets of:Side Plank Left x 20 secondsRest 10 secondsSide Plank Right x 20 secondsRest 10 seconds

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Row 5 minutes at moderate paceRest 2 minutes, then…Six sets of:Row 500m @85-90%Rest 2:30 between setsRest 2 minute, then…Row 5 minutes at easy pace