Friday 4.3.2015

*Reminder: “Bring-a-Friend” Day is this Saturday, April 4th, at 9:30am!**Also on Saturday, we will be getting together for drinks at the Hot Club (575 South Water Street), at 6pm, to celebrate the end of the Open.  All are welcome!

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Front Squat or Goblet Squat x 4-5 repsMinute 2 – Strict Pull-Ups x 5-6 reps(add external weight if you’re able to make the rep range easily)Minute 3 – Elbows to High Plank x max reps in 30 seconds(alternate directions each rep)B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry150 Meter Row

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Front Squat x 2-3 repsBuild in load based on feel to something heavy for todayB. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:1 Power Clean (155/105 lbs)2 Front Squats (155/105 lbs)4 Front-Racked Reverse Lunges (155/105 lbs)8 Pull-ups

"COMPETITION"

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

"ENDURANCE"

Five sets of:5 Minutes AirDyne @80%3 Minutes Rest