Tuesday 12.22.2015

HOLIDAY SCHEDULE:Monday-Wednesday: Regular ClassesThursday (December 24th): AM Classes only (6am, Open Gym, 9am), NO Olympic LiftingFriday (December 25th): CLOSEDSaturday: Regular Class

"FITNESS"

A. Every minute, on the minute, for 12 minutes:Odd Minutes: Deadlift x 5 reps*Even Minutes: Elbows to High Plank x 8-10 reps*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.B. Against an 8-minute running clock, complete:Row 1000 Meters30 Box Jump-Over or Step-OversWall Balls x Max RepsC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 60%*Set 2 – 65%*Set 3 – 70%*Set 4 – 75%*Set 5 – 80%*Set 6 – 85%*Sets 7-12 – 85+%B. Against an 8-minute running clock, complete:Row 1000 Meters30 Box Jump Overs (24/20")Wall Balls x Max RepsC. Three sets of:Single-Arm Dumbbell Row x 8 reps @ 2111Rest 60 secondsFace-Up Chinese Planks x 45-60 secondsRest 60 seconds

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

1 Minute Rowing @90%1 Minute Restx 20Rest 4 minutes between sets 10 & 11