Thursday 3.10.2016

"FITNESS"

A. Every 3 minutes, for 15 minutes, (5 sets):Push Press x 5 reps*Build in load over the five sets to today's 5-RM*Use your rest periods to mobilize and prepare for Part BB. Every minute, on the minute, for 15 minutes:Minute 1 – 15 Kettlebell SwingsMinute 2 – 100 Meter Run or 150/125 Meter Row HARDMinute 3 – 20 Meter Straight-Legged Bear CrawlC. Three sets of:Hollow Hold x 40-60 secondsRest 45 secondsReverse Snow Angels x 12-15 repsRest 45 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes, (5 sets):Push Press x 5 reps*Build in load over the five sets to today's 5-RM*Use your rest periods to mobilize and prepare for Part BB. Every minute, on the minute, for 15 minutes:Minute 1 – 5 Power Cleans @ 65-75%Minute 2 – 100 Meter Run or 150/125 Meter Row HARDMinute 3 – 10-15 Meter Handstand WalkC. Three sets of:Hollow Hold x 40-60 secondsRest 45 secondsReverse Snow Angels x 12-15 repsRest 45 seconds

"ENDURANCE"

Every 6 minutes, for 18 minutes (3 sets):Run 800 MetersImmediately into…Every 4 minutes, for 24 minutes (6 sets):Run 400 MetersImmediately into…Every 2 minutes, for 18 minutes (9 sets):Run 200 Meters