Tuesday 3.24.2015

"FITNESS"

A. Four sets of:Back Squat w/2-second pause x 4-6 repsRest 45 secondsSupine Ring Rows x 8-10 reps @2111Rest 45 secondsHalf Turkish Get Ups x 5 reps/armRest 45 secondsB. Complete as many rounds and reps as possible in 9 minutes of:3 Kettlebell Snatches (each arm)6 Pull-ups12 Goblet Squats15 Lateral Hops Over KettlebellC. Three sets of:Reverse Snow Angels x 12-15 reps(perform slow and controlled; hold 2.5 lb plates in each hand if possible)Rest as needed

"PERFORMANCE"

A. Every two minutes, for 16 minutes (8 sets of):Overhead Squat x 3-4 repsBuild in weight over the course of the 8 sets.B. Complete as many rounds and reps as possible in 9 minutes of:3 Hang Power Snatches (135/95 lbs)6 Overhead Squats (135/95 lbs)12 Pull-Ups24 Double UndersC. Three sets of:Reverse Snow Angels x 12-15 reps(perform slow and controlled; hold 2.5 lb plates in each hand if possible)Rest 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"

Twenty Sets of:1 Minute AirDyne @ 80%1 Minute AirDyne @ 50%