Tuesday 5.26.2015

"FITNESS"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 7 Dumbbell Ground to OverheadMinute 2 – 30 Double Unders (or 40 seconds of DU practice)Minute 3 – 200/150 Meter RowMinute 4 – 15 Box Jump OversMinute 5 – 10 BurpeesB. Two sets of:60 Seconds Couch Stretch Left Leg60 Seconds Couch Stretch Right Leg60 Seconds Banded Overhead Stretch Left Arm60 Seconds Banded Overhead Stretch Right Arm

"PERFORMANCE"

A. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 5 Power Snatches (you choose the loads; "Touch-n-go" is preferred here)Minute 2 – 30 Double UndersMinute 3 – 200/150 Meter RowMinute 4 – 15 Box Jump Overs (24/20")Minute 5 – 10 BurpeesB. Two sets of:60 Seconds Couch Stretch Left Leg60 Seconds Couch Stretch Right Leg60 Seconds Banded Overhead Stretch Left Arm60 Seconds Banded Overhead Stretch Right Arm

"COMPETITION"

A. Three sets, not for time, of:Handstand Walk x 15-20 MetersL-Sit x 30-45 secondsSkin the Cats x 4-6 reps(slow and controlled)B. Every minute, on the minute, for 20 minutes:2 Power CleansNote loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.C. For max reps:90 seconds of Strict Handstand Push-UpsRest 30 seconds90 seconds of Double-UndersRest 30 seconds60 seconds of Strict Handstand Push-UpsRest 30 seconds60 seconds of Double-UndersRest 30 seconds30 seconds of Strict Handstand Push-UpsRest 30 seconds30 seconds of Double-Unders

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute AirDyne1 Minute Restx 10 sets