Tuesday 1.13.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes, complete:Minute 1 – Turkish Get Up x 1 rep/arm (go as heavy as possible)Minute 2 – Box Jumps x 6-8 reps (focus is on technique, accuracy, consistency, speed is last)B. Every 4 minutes, for 20 minutes (5 sets):Row 250/200 Meters12 Ball Slams12 Hand-Release PushupsC. Optional Skill Work (Pre- or Post-Class):Three sets, not for time, of:Toes to Bar x 6-10 repsHandstand Hold x 45-60 secondsDouble-Unders x 30-50 reps

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Snatch with 3 second hold x 1 rep @ 70-75%Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.B. Every 4 minutes, for 20 minutes (5 sets):Row 250/200 Meters10 Burpee Box Jump-Overs (24″/20″)10 Ring DipsC. Optional Skill Work (Pre- or Post-Class):Three sets, not for time, of:Strict Toes to Bar x 6-10 repsNose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 40-50 reps

"COMPETITION"

A. Three sets, not for time, of:Dip to Upper Arm Support x 8-10 reps(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)Nose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 40-50 repsB. Every minute, on the minute, for 12 minutes:Snatch with 3 second hold x 1 rep @ 70-75%Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.C. Every 4 minutes, for 24 minutes (6 sets):Row 250 Meters10 Burpee Box Jump-Overs (24″/20″)15 Strict Ring DipsKeep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce thenumber of ring dips to keep your sets under 3:00.D. Three sets, not for time, of:Face Down Chinese Planks x 60 secondsRest as neededReverse Snow Angels x 10-12 reps(perform these slow and controlled)Rest as needed

"ENDURANCE"

On the AirDyne or RowerEight sets of:30 Seconds @ 90%60 Seconds Rest60 Seconds @80%60 Seconds Rest90 Seconds @ 70%60 Seconds Rest