Monday 1.26.2015

*Please check back here or on our Facebook page for updates regarding the weather; We are already looking at cancellations for Tuesday!

"FITNESS"

A. Four sets of:Front Squat x 5-6 repsRest 45 secondsKneeling Kettlebell Halos x 3-5 reps each directionRest 45 secondsFlutter Kicks x 30-40 secondsRest 45 seconds*Goal is to increase the Front Squat weight from last week's setsB. Four sets for max reps of:60 seconds of Kettlebell Swings60 seconds of Push-Ups60 seconds of Strict Pull-Ups60 seconds of Rest

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Front Squat x 1 rep*Sets 1-2 – 65-70%*Sets 3-4 – 70-75%*Sets 5-6 – 75-80%*Sets 7-8 – 80-85%*Sets 9-10 – 85-90%*Sets 11-12 – 90-95%B. Four sets for max reps of:60 seconds of Power Cleans (135/95)60 seconds of Push-Ups60 seconds of Strict Pull-Ups60 seconds of Rest

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets):Front Squat x 1 rep @ 85-90%Strict Handstand Push-Ups to Deficit x 4 repsMake the deficit challenging, but I still want you completing the four reps each of the six sets.B. Every minute, on the minute, for 12 minutes:Hang Clean + Jerk @ 80-85%C. For times:185/135 lb Ground to Overhead x 10 repsRest 60 seconds155/105 lb Ground to Overhead x 10 repsRest 60 seconds135/95 lb Ground to Overhead x 10 repsD. Six sets for times of:40 Unbroken Double-Unders20 Wall Ball Shots (20/14 lb)10 Chest-to-Bar Pull-UpsRest 60 secondsNote results as follows:1:18 + 1:16 + 1:20 + 1:22 + 1:43 (tripped rope) + 1:21 = 8:20 total

"ENDURANCE"

AirDyne 30 Seconds @80%AirDyne 30 Seconds @50%x 30 Minutes