Thursday 10.22.2015

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Double-Unders x 40-50 reps(or Double Under Practice x 40 seconds)Minute 2 – Muscle Ups x 3-5 reps(or Pull-ups x 6-8 reps)Minute 3 – Wall Climbs x 2-4 repsB. Four sets for max reps against a 3-minute running clock of:Run 100 Meters10 Ball Slams10 Push-UpsRest 3 minutes between sets.*For ease of scoring, 10 Meters = 1 Rep, so that one entire round is equal to 30 "reps."

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Complete as many rounds and reps as possible in 10 minutes of:30/20 Cals Assault Bike30 Seconds Farmer's CarryThen...Four sets of:10 Seconds Assault Bike @ MAX EFFORTRest 2:50Then...Complete as many rounds and reps as possible in 10 minutes of:30/20 Cals Assault Bike30 Seconds Farmer's Carry