Saturday 12.27.2014

"FITNESS" & "PERFORMANCE"

In teams of two, partners alternate task to complete 10 rounds of:10 Overhead Squats (115/75 lbs.)10 Burpee Box Jump Overs (24/20")300 Meter Run

"COMPETITION"

A. Three sets, not for time, of:Strict Toes to Bar x 6-8 repsAlternating Pistols x 12-16 repsKettlebell Snatch x 8-10 reps each armB. Eight sets of:Clean + Clean from Below the Knee(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)Rest as neededBuild over the course of the eight sets.C. Three rounds for time of:Run 400 Meters15 Box Jump-Overs (24″/20″)10 Front Squats (185/135 lb.)

"ENDURANCE"

1000m moderate pace w/ 2min rest8 x 200m hard w/ 20sec rest b/t reps800m moderate pace w/ 2min rest6 x 200m hard w/ 20sec rest b/t reps600m moderate pace w/ 2min rest4 x 200m hard w/ 20sec rest b/t reps400m moderate pace w/ 2min rest2 x 200m hard w/ 20sec rest b/t reps200m moderate pace.Row Hard pace = your 2000m PR pace plus 0-5sec/500mRow Moderate pace = your 2000m PR pace plus 10-12sec/500m