Tuesday 3.9.2015

*Please take a moment to respond to our VERY brief client survey.  We are looking for feedback regarding your experience with us, as well as possible additions to our class schedule.  Click here to take the survey

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 10 reps*Set 2 – 10 reps*Set 3 – 8 reps*Set 4 – 8 reps*Set 5 – 6 reps*Set 6 – 6 repsAdd weight every set. Your goal should be to increase in weight from last week on every set.B. Complete as many rounds and reps as possible in 7 minutes of:7 Front Squats or Goblet Squats7 Pull-ups7 BurpeesC. (Post-Class) Three sets of:Single Arm Dumbbell Row x 8 reps/armRest as neededV-Ups x 15-20 repsRest as needed

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 6 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 2 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%(This is the same rep scheme as last week; if you hit all of your sets comfortably, feel free to add a little bit to each set, but not more than 3%)followed by…One set of:Back Squat x Max Unbroken Reps @ 83% (or the same weight as set 3)(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)B. Complete as many rounds and reps as possible in 7 minutes of:7 Squat Cleans (115/75)7 Pull-ups7 Bar-Facing BurpeesC. (Post-Class) Three sets of:Single Arm Dumbbell Row x 8 reps/armRest as neededV-Ups x 15-20 repsRest 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"

AirDyne 45 minutes @ steady paceEvery 5 minutes, hop off and complete a 30-second side plank each side