Monday 3.9.2015

"FITNESS"

A. Every 90 seconds, for 15 minutes (10 sets, 5 of each):Odd Sets – Alternating Dumbbell Snatch x 5 reps each armEven Sets – Alternating Goblet Reverse Lunges x  10 reps each legB. Five rounds for total time:10 Dumbbell Push Press15 Kettlebell Swings30 Mountain Climbers (15 each leg)Rest 30 seconds between rounds

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):2 Power Snatch (start at 60% of 1-RM Snatch and build slightly if able)3 Handstand Push-ups4 Alternating PistolsB. Seven rounds for total time:5 Shoulder to Overhead (155/105)10 Kettlebell Swings (32/24kg)30 Double UndersRest 30 seconds between rounds

"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"

AirDyne 45 minutes @ steady paceEvery 5 minutes, hop off and complete a 30-second side plank each side