Monday 2.23.2015

*Congratulations to everyone that competed at Red Island this weekend.  You all displayed heart, toughness, and excellent movement mechanics.  We are so proud of the way you guys represent our gym, and yourselves!

"FITNESS"

A. Every minute, on the minute, for 18 minutes:Minute 1 – Turkish Get Up x 1 rep/arm (as heavy as possible)Minute 2 – Single Leg KB Deadlift x 6 reps/leg @3011Minute 3 – Tall Box Jumps x 5 repsB. Complete as many rounds and reps as possible in 7 minutes of:7 L-Seated Dumbbell Strict Press7 Ring or Stationary Dips7 Pull-upsC. (Post-Class) Three sets of:Reverse Snow Angels x 12-15 repsRest 60 secondsV-Ups x 15-20 reps (as quickly as possible)Rest 60 seconds

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (12 sets):Snatch x 1 repLoads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+B. Complete as many rounds and reps as possible in 7 minutes of:7 Handstand Push-ups7 Ring Dips7 Chest-to-Bar Pull-upsC. (Post-Class) Three sets of:Reverse Snow Angels x 12-15 repsRest 60 secondsV-Ups x 15-20 reps (as quickly as possible)Rest 60 seconds

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:10 Cals AirDyne10 Cals Rowing50 Single Unders