Saturday 1.24.2015

"FITNESS" & "PERFORMANCE"

A. "2015 Jack & Jill Throwdown Workout 1"In teams of two, cpmplete as many rounds and reps as possible in 10 minutes of:100 Partner Wall Ball Shots (RX: 14#, Scaled: 10#)100 Box Jump Overs (RX: 24", Scaled: 20")100 Kettlebell Snatches (RX: 24/16kg, Scaled: 20/12kg)Read the full standards hereRest 5 minutes, thenB. In teams of four, switching every 20 seconds, complete as many AirDyne Calories as possible in 12 minutes.

"COMPETITION"

A1.Complete as many rounds and reps as possible in two minutes of:4/2 Muscle-Ups8 Deadlifts (185/125 lbs)Rest 3 minutes, and then…A2. Complete as many rounds and reps as possible in two minutes of:4 Power Cleans (155/105 lbs)8 Chest-to-Bar Pull-UpsRest 3 minutes, and then…A3. Complete as many rounds and reps as possible in two minutes of:4 Front Squats (135/95 lbs – from the floor)8 Toes to BarRest 3 minutes, and then…A4. Complete as many rounds and reps as possible in two minutes of:4 Power Snatches (115/75 lbs)20 Double-UndersRest 3 minutes, and then…REPEAT A1 through A4.The “A” portion should take you exactly 37 minutes. Post results as follows (male example):MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)B. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededGHD Sit-Ups x 15-20 repsRest as needed

"ENDURANCE"

4 Minutes AirDyne @80-85%2 Minutes Restx 5-7 sets