Monday 3.2.2015

*Due to an overnight parking ban, the 6am class is cancelled for Monday morning.  We will be open for the 8am Open Gym.  Please drive safely!**All those submitting scores for 15.1, please remember that they are due by 8pm tonight!

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 repsAdd weight every set.B. Every 3 minutes, for 15 minutes (5 sets), for times:Row 200/150 Meters8 Front Squats or Goblet Squats10 Pull-upsC. (Optional) Three sets of:Barbell Bent Over Row x 8-10 reps @2111Rest 60 secondsPlank from Elbows x 40-60 seconds (add weight if this is easy)Rest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%followed by…One set of:Back Squat x Max Unbroken Reps @ 80%(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Every 3 minutes, for 15 minutes (5 sets), for times:Row 200/150 Meters8 Front Squats (155/105 lbs)10 Chest-to-Bar Pull-upsC. (Optional) Three sets of:Barbell Bent Over Row x 8-10 reps @2111Rest 60 secondsPlank from Elbows x 40-60 seconds (add weight if this is easy)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"

1 Minute of AirDyne1 Minute of Burpees1 Minute of Rowing1 Minute of Double Unders1 Minute of Plank from Hands or Elbows1 Minute of Restx 5 rounds