Tuesday 12.23.2014

HOLIDAY SCHEDULE:Monday & Tuesday: Regular ClassesWednesday (December 24th): AM Classes onlyThursday (December 25th): CLOSEDFriday: 9am and 5:30pm classes only (potentially some Open Gym times as well; TBA)

"FITNESS"

A. Four sets of:Push Press x 5 reps @12X1 (two second pause on the shoulders)Rest 30 secondsRussian Step Ups x 6-8 reps each legRest 30 secondsSupine Ring Rows x 8-10 repsRest 2 minutesB. Every minute, on the minute for 16 minutes:Even minutes – 30 Second Row Sprint (record cals)Odd minutes – 10 BurpeesC. (Optional) Three sets of:Side Planks x 30 seconds/sideRest as needed

"PERFORMANCE"

A. Take 15 minutes to build to a 1-RM Clean & Jerk (any style is allowed)B. Every minute, on the minute for 16 minutes:Even minutes – Clean & Jerk x 2 reps @70-80% of Part AOdd minutes – 10 Burpees Over The BarbellC. (Optional) Three sets of:Side Planks x 30 seconds/sideRest as needed

"COMPETITION"

Invictus Athlete Online Competition – Day TwoEvents 7-10Perform the following events against a running clock consecutively without any rest between. Immediately upon completion of one event, move on to the next.Event 7For max reps:3 Minutes of Shoulder to Overhead (205/135 lbs)Immediately followed by…Event 8Three rounds for time of:5 Squat Cleans (205/135 lbs)50 Double-UndersImmediately followed by…Event 9Four rounds for time of:6 Ground-to-Overhead (155/105 lbs)12 Chest-to-Bar Pull-UpsImmediately followed by…Event 10Five rounds for time of:30 Wall Ball Shots (20/14 lbs)15 Pull-UpsRead the full standards here

"ENDURANCE"

On the AirDyne or Assault Bike:4 Minutes Hard (but sustainable)2 Minutes Restx22 Minutes Hard1 Minute Restx31 Minute Hard1 Minute Restx4