Tuesday 4.7.2015

"FITNESS"

A. Every 2 minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 repsSecond "wave" should be heavier than the first wave (e.g., 225 x 6, 245 x 4, 265 x 2; 245 x 6, 265 x 4, 285 x 2)B. Every 4 minutes, for 20 minutes (5 sets):20 Wall Ball Shots20 Box Jump-Overs or Step-OversNote times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

"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 @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%followed by…One set of:Back Squat x Max Unbroken Reps @ 90%(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. Every 4 minutes, for 20 minutes (5 sets):25 Wall Ball Shots (20/14 lbs)50 Double-UndersNote times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

"COMPETITION"

A. Three sets, not for time, of:Row 1000 Meters5 Muscle-Ups10 Strict Toes to Bar60 Second Nose-to-Wall Handstand HoldB. Pause Jerk(dip and hold for 2 seconds, then jerk)*Set 1 – 3 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 2 reps @ 80%*Sets 4-8 – 1 rep @ 90+%Rest as neededC. Three sets of:Push Press x 4-5 repsRest as neededMake these as heavy as you can handle.D. Complete as many rounds and reps as possible in 6 minutes of:6 Strict Handstand Push-Ups9 Burpees12 Stationary Dips

"ENDURANCE"

Three sets for times of:Row 1kRest 2 minutesAssault Bike 1 MileRest 2 minutesRun 800 MetersRest 2 minutes