Tuesday 3.3.2015

**We are doing one final order for hoodies and sweatshirts.  Anyone interested should sign up on the sheet by the office by the end of this week!

"FITNESS"

A. Every 2 minutes, for 16 minutes (8 sets, 4 of each):Odd Sets: 3 Rolls to Candlestick + 6-8 Ring or Stationary DipsEven Sets: Nose-to-Wall Handstand Hold x 45-60 secondsB. Every minute, on the minute, for 24 minutes (6 sets of each):Minute 1 – 30 Second AirDyne @high effortMinute 2 – 15 Kettlebell SwingsMinute 3 – 10 Shoulder to OverheadMinute 4 – 15 Box Jump Overs

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets, 4 of each):Odd Sets: Muscle-Ups x Max Reps in 45 seconds(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Even Sets: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)B. Every minute, on the minute, for 24 minutes (6 sets of each):Minute 1 – 30 Second AirDyne @high effortMinute 2 – 15 Kettlebell Swings (32/24 kg)Minute 3 – 10 Shoulder to Overhead (135/95)Minute 4 – 15 Box Jump Overs (24/20")

"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"

1 Minute of AirDyne1 Minute of Burpees1 Minute of Rowing1 Minute of Double Unders1 Minute of Plank from Hands or Elbows1 Minute of Restx 5 rounds