Tuesday 12.2.2014

*Sweatshirt Pre-Sale is going on now through Friday.  Order yours before the chance is gone!

FITNESS

A. Four sets of:Push Press x 6-8 repsRest 60 secondsRing Rows x 8-10 repsRest 60 secondsB. Every minute, on the minute, for 15 minutes:Minute 1 – Row 12/9 CalsMinute 2 – Wall Runs x 16-20 repsMinute 3 – 100 Meter Sprint

PERFORMANCE

A. Five sets of:Push Press x 3-5 repsRest 2 minutesB. Every minute, on the minute, for 15 minutes:Minute 1 – Row 12/9 CalsMinute 2 – Handstand Pushups x 8-10 repsMinute 3 – Double Unders x 30-40 reps

COMPETITION

A. Every 90 seconds, for 9 minutes (6 sets):Muscle Snatch x 1 rep(build over the 6 sets to something heavy for today)and then…Every 90 seconds, for 12 minutes (8 sets):Hang Snatch x 1 repLoading per set:*Sets 1-2 – 75% with a 2-3 second pause in receiving position*Sets 3-4 – 80% with a 2-3 second pause in receiving position*Sets 5-6 – 85%*Sets 7-8 – 90%B. Complete as many rounds and reps as possible in 6 minutes of:3 Squat Snatches (135/95 lbs)6 Burpees Over the Barbell9 Chest-to-Bar Pull-UpsC. Four sets of:Seated Overhead Dumbbell Press x 6-8 reps @ 2011Rest as neededChinese Planks x 60 secondsRest as needed

ENDURANCE

AirDyne the following distances, resting equal to your work times after each set:0.5 Miles; 1.0 Mile; 1.5 Miles; 2 Miles1.5 Miles; 1.0 Mile; 0.5 Miles