Monday 2.2.2015

**Due to the impending winter storm (Linus, they are calling it), ALL CLASSES ARE CANCELLED FOR TODAY. Please check back here and on our Facebook page for updates about the afternoon potential afternoon Open Gym (for those that can get there on foot).  Again, please be safe everyone!

"FITNESS"

A. Four sets of:Front Squat x 3-5 repsRest 20 secondsDumbbell Renegade Rows x 12 repsRest 20 secondsDouble Under Practice x 60 secondsRest 2 minutesSpend 5 minutes warming up to your first set of Front Squats.  Build in weight over the four sets, but all sets should be toughB. Five sets for times of:7 Heavy Kettlebell Swings10 Box Jumps15/12 Cals AirDyneRest 2-3 minutes between sets

"PERFORMANCE"

A. Every minute, on the minute, for 8 minutes:Front Squat x 1 repLoads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:Front Squat x 1 rep @ 98-105%Today is your day to go for a new Front Squat 1-RM, if you are feeling up to it.B. Five sets for times of:5 Touch-n-Go Power Cleans*10 Box Jumps (24/20")15/12 Cals AirDyneRest 2-3 minutes between sets*Start at 70% of your 1-RM Power Clean, and build with each set. The bar cannot rest on the floor mid-set, these MUST be Touch-n-Go reps

"COMPETITION"

A. Every two minutes, for 10 minutes (5 sets):Front Squat x 1 rep @ 90-95%B. Every two minutes, for 12 minutes (6 sets):Clean + Front Squat x 1 rep @ 90-95%C. Four sets of:Touch-n-Go Power Cleans x 5 repsRest 2 minutesGoal loading per set (by %):*Set 1 – 70-75%*Set 2 – 75-80%*Set 3 – 80-85%*Set 4 – 85+%D. Three sets for times of:10 Hang Squat Cleans (155/105 lbs)15 Chest-to-Bar Pull-Ups20 Box Jump-Overs (24″/20″)Rest 2 minutes

"ENDURANCE"

For max Calories:5 Minutes of Assault BikeRest 10 minutes – use this time to mobilize and break heartrate down4 Minutes of Assault BikeRest 8 minutes3 Minutes of Assault BikeRest 6 minutes2 Minutes of Assault BikeRest 4 minutes1 Minute of Assault Bike