Saturday 11.22.2014

FITNESS & PERFORMANCE

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:400 Meter RunBox Jump OversBurpee Pull-UpsWall ClimbsEach team member will start on a different station and may not rotate to the next station until their running teammate returns.

COMPETITION

A. Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%Then rest two minutes before starting…B. Every 3 minutes, for 6 minutes (2 sets) of:Back Squat x 1 rep @ 101-105%C. Row 5,000 Meters - Let feel dictate pacing

ENDURANCE

Row 5 minutes easyThen:Row 60 seconds @90%Rest 60 secondsx 12 setsThen:Row 5 minutes easy*Goal is same pace for every set.