Friday 7.24.2015

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 8 reps*Set 2 – 8 reps*Set 3 – 6 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 4 reps*Set 7 – 2 reps*Set 8 – 2 repsBuild in load every set…but make each set challenging.B. Complete as many rounds and reps as possible in 7 minutes of:1 Push Press1 Box Jump Over2 Push Presses2 Box Jump Overs3 Push Presses3 Box Jump Overs…and so on, ascending the ladder.C. Three sets of:Nose-to-Wall Handstand Hold x 45-60 secondsRest 30 secondsCouch Stretch x 90 seconds each legRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Sets 4-8 – 1 rep @ 90%B. "Double Hanger" (Teens 16-17 Division)Three rounds for time of:70 Double Unders7 Hang Power Clean & Jerks (185/115 lb)*Isabella Vallejo (age 17): 5:20*Nicholas Paladino (age 16):  5:31C. Three sets of:Nose-to-Wall Handstand Hold x 45-60 secondsRest 30 secondsCouch Stretch x 90 seconds each legRest 30 seconds

"COMPETITION"

"ENDURANCE"

10 Minute Run Warm-upThen...10 Sets of:Run 2 Minutes @85%Rest 1 MinuteThen...10 Minute Run Cool-Down