Tuesday 2.24.2015

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets, 4 of each):Odd Sets – Front Squat x 10 reps @3011 (add weight if you hit all 10 reps)Even Sets – Single Arm Dumbbell or Kettlebell Row x 10 reps/arm @2111B. In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:6 Heavy Kettlebell Swings6 BurpeesC. (Post Class) Three sets of:Side Plank x 30-40 seconds/sideRest as needed

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Front Squat x 2-3 repsBuild in weight based off feelB. In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans (185/135)6 Burpee Box Jump Overs (24/20")C. (Post Class) Three sets of:Side Plank x 30-40 seconds/sideRest as needed

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Complete as many rounds and reps as possible in 30 minutes of:10 Cals AirDyne10 Cals Rowing50 Single Unders