Tuesday 1.20.2015

"FITNESS"

A. Four sets of:Kettlebell or Dumbbell Snatch x 5-7 reps/armRest 45 secondsBox Jumps x 10-12 repsRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. Every 3 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:10 Push Press10 Burpees40 Meter Shuttle Run (10m out and back x 2)Record time to complete each set

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Hang Snatch x 2-3 repsFocus on speed and perfect mechanics, and build in load over the course of the sets.B. Every 3 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:10 Push Press (115/75)10 Burpees Over the Barbell40 Meter Shuttle Run (10m out and back x 2)Record time to complete each setC. Optional Skill Work (Pre- or Post-Class):Choose 1-2 gymnastic skills that you are weak on, and practice them for 10-12 minutes

"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 60 secondsL-Sit x 30-45 secondsB. Every minute, on the minute, for 12 minutes:Snatch + Overhead Squat @ 75-80%C. Ten sets for times of:Run 100 Meters2/1 Muscle-Ups4 Push Press (115/75 lbs)8 Burpees Over the Barbell4 Push Press (115/75 lbs)2/1 Muscle-UpsRest 60 secondsIf weather doesn’t permit you to run outside, perform a 40-Meter  Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.D. Four sets of:Chinese Rows x 5 repsRest as neededTempo Ring Dips x 8-10 reps @ 1112(pause one second at the bottom, and two seconds at the top)Rest as needed

"ENDURANCE"

For time:100 Cals AirBike2,000 Meter Row300 Double Unders