Friday 5.8.2015

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets):Minute 1 – Strict Press x 4-6 reps @21X1Minute 2 – Alternating DB Reverse Lunges x 5-7/leg @2011Minute 3 – Medball Sit-ups x 10-12 repsB. Complete as many rounds and reps as possible in 9 minutes of:9 Burpees9 Push Presses9 Pull-ups or Jumping Chest-to-Bar Pull-upsC. (Post Class)Three sets of:Single Arm Dumbbell Row x 8 reps/arm @2111Rest 45 secondsHollow Hold x 60 secondsRest 45 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Push Press + Push Jerk + Split JerkBuild in load to something heavy for todayB. Complete as many rounds and reps as possible in 9 minutes of:9 Burpees Over the Bar9 Push Presses (135/95 lbs)9 Chest-to-Bar Pull-upsC. (Post Class)Three sets of:Single Arm Dumbbell Row x 8 reps/arm @2111Rest 45 secondsHollow Hold x 60 secondsRest 45 seconds

"COMPETITION"

"ENDURANCE"

Every 6 minutes, for 18 minutes (3 sets):Run 800 MetersImmediately into...Every 4 minutes, for 24 minutes (6 sets):Run 400 MetersImmediately into...Every 2 minutes, for 18 minutes (9 sets):Run 200 Meters