Monday 4.27.2015

"FITNESS"

A. Three sets of:Push Press x 6-8 repsRest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsSingle Leg Hip Bridge x 6-8 reps each leg @ 3011Rest 60 secondsB. Complete as many rounds and reps as possible in 18 minutes of:6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses12 Kettlebell Swings12 Box Jump-Overs

"PERFORMANCE"

A. Five sets of:Push Press x 3 repsRest as neededBuild to today’s heaviest triple.B. Complete as many rounds and reps as possible in 18 minutes of:6 Strict Handstand Push-Ups12 Kettlebell Swings (24/16 kg)30 Double-Unders

"COMPETITION"

A. Three sets, not for time, of:Toes to Bar x 10-15 unbroken repsDouble-Unders x 40 unbroken repsMuscle-Ups x 2-8 unbroken repsB. Three sets of:Jerk Balance x 3 repsRest as neededC. Six sets of:Push Press + Power Jerk + Split JerkRest 2-3 minutesUse jerk blocks if you have them.D. Every 8 minutes, for 24 minutes (3 sets):Row 1000 Meters2 Legless Rope Climbs15-Meter Handstand Walk

"ENDURANCE"

1 Minute of Rowing1 Minute of AirDyne1 Minute of Plank Hold1 Minute of Double Unders1 Minute of Restx 7 Rounds