Monday 11.10.2014

*We will be running a special Veteran's Day workout in all of our classes this Tuesday, November 11th.  We encourage you to donate (if you are able) to the Three Wise Men Tribute Foundation, benefiting veterans, active duty military, reservists, national guards, and their families. Click the link to sign up!

FITNESS & PERFORMANCE

A. Every two minutes, for 12 minutes (6 sets) of:Strict Shoulder Press x 2 reps @ 93-98% or as heavy as ableB. Complete as many rounds and reps as possible in 12 minutes of:2 Front-Racked Reverse Lunges (135/95)2 Handstand Pushups20 Double Unders4 Front-Racked Reverse Lunges4 Handstand Pushups20 Double Unders6 Front-Racked Reverse Lunges6 Handstand Pushups20 Double Unders…and so on, up the ladder adding two reps each round. The 20 Double Unders remain the same throughout.*Sub for HSPU is 1 Single Arm Dumbbell Strict Press EACH arm*Sub for Double Unders is lateral hops over the barbellC. Three sets of:Single-Arm DB Row x 10 reps each @ 2111Rest as neededWeighted Plank x 45-60 secondsRest as needed

COMPETITION

A. Every minute, on the minute, for 20 minutes:Minute 1 – Hang Snatch x 1 repMinute 2 – Snatch x 1 repPerform both movements at 85-90% of your 1-RM Snatch.B. Every two minutes, for 12 minutes (6 sets) of:Strict Shoulder Press x 2 reps @ 93-98%C.  Three rounds for time of:12 Toes to Bar12/9 Strict Handstand Push-Ups6 Overhead Squats (165/115 lbs)(Compare results to 9.22.2014)D. Three sets of:Weighted GHD Hip Extension x 10 reps @ 2013Rest as neededSingle-Arm DB Row x 10 reps each @ 2111Rest as neededWeighted Plank x 45-60 secondsRest as needed

ENDURANCE

Twelve sets of:90 Second AirDyne @85%60 Second AirDyne @50%*Record cals/wattage in each work set, and look to remain consistent throughout