Saturday 6.13.2015

"FITNESS" & "PERFORMANCE"

In teams of two, complete the following for time:1600 Meter Med Ball Relay Run100 Kettlebell Swings200 Push-Ups300 Double Unders400 Meter Walking Lunge Relay with Med Ball(only the partner with the ball may lunge the team forward)

"COMPETITION"

A. For max reps:30 Seconds of Muscle-UpsRest 30 seconds30 Seconds of Toes to BarRest 30 seconds30 Seconds of Handstand Walk (for max distance)Rest 30 seconds45 Seconds of Muscle-UpsRest 15 seconds45 Seconds of Toes to BarRest 15 seconds45 Seconds of Handstand Walk (for max distance)Rest 15 seconds60 Seconds of Muscle-Ups60 Seconds of Toes to Bar60 Seconds of Handstand Walk (for max distance)Note results as in the following example:30s = 12/19/40 feet45s = 11/21/35 feet60s = 9/24/55 feetB. For time:Row 1000 Meters50 Thrusters (75/55 lbs)30 Chest-to-Bar Pull-UpsRest until the running clock reaches 15:00, and then…“Jackie”For time:Row 1000 Meters50 Thrusters (45/33 lbs)30 Pull-UpsPlease note times for both.C. Complete 12 minutes of:40-Yard Sled Push (heavy)40-Yard Farmer’s Carry (heavy)Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.

"ENDURANCE"

30 Second Bike or Row @ high outputRest 30 secondsx 8 setsRest 3 minutes, then400 Meter Farmer's Carry at a heavy weightRest 3 minutes, then...30 Second Bike or Row @ high outputRest 30 secondsx 8 sets