Thursday 5.14.2015

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Strict Pull-ups x 5-7 repsMinute 2 – Barbell Bent Over Row x 6-8 reps @3011Minute 3 – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)Minute 4 – RestB. Three sets for max calories/reps of:60 seconds of AirDyne/Assault Bike for CaloriesRest 60 seconds60 seconds of Rowing for CaloriesRest 60 seconds60 seconds of Burpee Box Jump-Overs (24″/20″)Rest 60 seconds

 "PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 – Weighted Pull-ups x 1-2 reps (as heavy as possible)Minute 2 – 30 Seconds of Strict Pull-Ups for Max RepsMinute 3 – 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)Minute 4 – RestB. Three sets for max calories/reps of:60 seconds of AirDyne/Assault Bike for CaloriesRest 60 seconds60 seconds of Rowing for CaloriesRest 60 seconds60 seconds of Burpee Box Jump-Overs (24″/20″)Rest 60 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Every minute, on the minute, for 32 minutes (8 sets):Minute 1 – Run 300 MetersMinute 2 – Double Unders x max repsMinute 3 – Plank Hold x 60 secondsMinute 4 – Rest