Monday 12.22.2014

HOLIDAY SCHEDULE:Monday & Tuesday: Regular ClassesWednesday (December 24th): AM Classes onlyThursday (December 25th): CLOSEDFriday: 9am and 5:30pm classes only (potentially some Open Gym times as well; TBA)

"FITNESS" & "PERFORMANCE"

A. Back Squat* Set 1 – 50% of possible 1-RM x 5 reps* Set 2 – 75% of possible 1-RM x 3 reps* Set 3 – 85% of possible 1-RM x 1 rep* Set 4 – 90-95% of possible 1-RM x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weightRest 2-3 minutes between sets over 75%B. Complete as many rounds and reps as possible in 10 minutes of:50 Wall Balls (20/14lbs)40 Kettlebell Swings (32/24kg)30 Pull-ups20 Hand-stand Push-ups (or 10 Wall Climbs)

"COMPETITION"

2014 Invictus Online Competition – Events 1-6Perform the following six events against a running clock:5 Minutes of Rowing for Max Meters4 Minutes to Establish a 2-RM Front Squat3 Minutes of Ring Muscle-Ups4 Minutes to Establish a 1-RM Shoulder to Overhead5 Minutes of Burpee Box Jump-Overs (24″/20″)Rest exactly 5 minutes, and when the clock reaches 26:00…Complete as many rounds and reps as possible in 4 minutes of:8 Thrusters (135/95 lb)8 Toes to Bar Read the rules and standards here

"ENDURANCE"

On the AirDyne or Assault Bike:4 Minutes Hard (but sustainable)2 Minutes Restx22 Minutes Hard1 Minute Restx31 Minute Hard1 Minute Restx4