Monday 2.9.2015

**All classes have been cancelled for today.  If you feel the need to move some weights (think Squatting, Bench Press, or Barbell/Dumbbell Rows, based on what we have coming up), Cooper will be holding OPEN GYM from 2:30-5:30 this afternoon.  Please be safe if on the roads, and don't put yourself in danger just to get a workout in!

"FITNESS" & "PERFORMANCE"

For time:150 Burpees*Chest must touch the ground at the bottom of each rep*Hips must fully open and feet must leave the ground the top of each rep*Submit your score via the comments (or else no one will believe you did it!)

"COMPETITION"

A. Every two minutes, for 10 minutes (5 sets):Front Squat x 1 rep @ 95+%B. Every minute, on the minute, for 12 minutes:Clean & JerkLoads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+C. For time:5 Ground to Overhead (185/125 lbs)10 Ground to Overhead (165/115 lbs)15 Ground to Overhead (135/95 lbs)20 Ground to Overhead (115/75 lbs)Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.D. For time:Row 500 Meters20 Overhead Walking Lunges (135/95 lbs)40 Chest-to-Bar Pull-Ups20 Overhead Walking Lunges (135/95 lbs)80 Double-Unders

"ENDURANCE"

For time, Row the following distances:1000m, 500m, 250m (40sec rest b/t reps)Rest 3min800m, 400m, 200m (40sec rest b/t reps)Rest 3min600m, 300m, 150m (40sec rest b/t reps)Rest 3min400m, 200m, 100m (40sec rest b/t reps)Rest 3min200m, 100m, 50m (40sec rest b/t reps)*Your goal should be to increase the pace as the distances get shorter.