Thursday 2.12.2015

"FITNESS"

A. Every minute, on the minute, for 18 minutes (6 sets of each):Minute 1 – Russian Kettlebell Swings x 8-10 repsMinute 2 – Tempo Push-Ups x 10-12 reps @ 1111Minute 3 – Double Unders (or attempts) x 20-30 repsB. Complete as many reps as possible in 10 minutes of:1 Single Arm Kettlebell or Dumbbell Clean & Press (each arm)1 Box Jump Over or Step Over2 Single Arm Kettlebell or Dumbbell Clean & Press (each arm)2 Box Jump Overs or Step Overs3 Single Arm Kettlebell or Dumbbell Clean & Press (each arm)3 Box Jump Overs or Step Overs…and so on, ascending the ladder.Note what weight you used for the Kettlebell or Dumbbell

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Snatch x 2 reps(rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+For time:5 Power Snatches (155/105 lbs)10 Box Jump-Overs (24″/20″)10 Power Snatches (145/100 lbs)20 Box Jump-Overs (24″/20″)15 Power Snatches (135/95 lbs)30 Box Jump-Overs (24″/20″)Athletes may only use one barbell, and must switch out their own weights.

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

60 Minute AirDyne @70% (steady wattage throughout)Every 5 minutes, get off and perform 2 Turkish Get Ups w/each arm (moderate load)