Friday 9.11.2015

*Functional Nutrition Project Info Session is this Saturday at 9am.  Learn how to eat to look better, feel better, and improve your performance, in and out of the gym!**Early bird pricing for the Full Range Fall Classic ends Monday at noon.  Get your team registered today!

"FITNESS"

A. Four sets of:Romanian Deadlift x 6-8 reps @3011Rest 45 secondsWaiter's Walk x 50 Meters/ArmRest 45 secondsHollow Hold x 30-45 secondRest 45 secondsB. In teams of two, with only one partner working at a time…Complete as many reps as possible in 4 minutes of:Wall BallsRest until the running clock reaches 6:00, and then…Complete as many reps as possible in 4 minutes of:Kettlebell SwingsRest until the running clock reaches 12:00, and then…Complete as many calories as possible in 4 minutes of:Assault Bike

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Snatch + SnatchBuild in load over the 10 sets to today's heaviest complexB. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):Back Squat*Set 1 – 6 reps @ 65% of 1-RM*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 85%*Set 4 – 6 reps @ 75%*Set 5 – 4 reps @ 85%*Set 6 – 2 reps @ 95%*Set 7 – 3-4 reps @ 90%*Set 8 – 3-4 reps @ 90%

"COMPETITION"

A. Build quickly to 85% of your 1-RM Clean & Jerk, and then…For time:10 Clean & Jerks @ 85% of 1-RM*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.Please note your time and the weight used.B. Ten sets of:Back Squat x 2-3 reps(all sets performed between 90-95% of your 1-RM)Rest 3 minutes between sets.C. For time:50 Calories of Assault BikeRest until the clock reaches 5:00, and then…D. For time:Perform your Penalty Calories of Assault Bike*Rules/Penalties:Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

"ENDURANCE"

Five to Seven Sets of:1 Minute Row1 Minute Bike1 Minute Ski1 Minute Plank Hold1 Minute Double UndersRest 1 minute