Tuesday 5.5.2015

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Strict Pull-ups x 6 reps @ 2111 (add weight if these are easy)Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 repsMinute 3 – Seated DB Strict Press x 8 reps @2011Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 repsMinute 5 – Tempo Push-Ups x 10 reps @1111B. Every minute, on the minute, for 12 minutes (4 sets each) for max reps:Minute 1 – 30 seconds of Toes to BarMinute 2 – 30 seconds of AirDyne for CaloriesMinute 3 – 30 seconds of BurpeesC. (Post Class) Three sets of:Reverse Snow Angels x 12-15 repsRest as needed

"PERFORMANCE"

A. Two sets of:60 Seconds of Muscle-UpsRest 60 seconds60 Seconds of Alternating Pistols (hold a Kettlebell if these are easy)Rest 60 seconds60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)Rest 60 seconds60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-UpsRest 60 seconds60 Seconds of L-Sit Hold(try to accumulate 30-40 seconds within the minute)Rest 60 secondsB. Every minute, on the minute, for 12 minutes (4 sets each) for max reps:Minute 1 – 30 seconds of Toes to BarMinute 2 – 30 seconds of AirDyne for CaloriesMinute 3 – 30 seconds of BurpeesC. (Post-class) Three sets of:Reverse Snow Angels x 12-15 repsRest as needed

"COMPETITION"

A. Three sets, not for time, of:Handstand Walk x 10-15 Meters(perform handstand wall runs if you cannot walk yet)Muscle-Ups x 4-8 repsHang to Inverted on Rings x 2-4 reps(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)B. Jerk*Set 1 – 3 reps @ 60%*Set 2 – 2 reps @ 70%*Set 3 – 2 reps @ 80%*Sets 4-8 – 1 rep @ 90+%Rest as neededHold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.C. Three sets of:Push Press x 2-3 repsRest as neededMake these as heavy as you can handle.D. Complete as many rounds and reps as possible in 6 minutes of:3 Muscle-Ups6 Ring Dips from Muscle-Up Station9 Toes-to-Bar

"ENDURANCE"

Row 150 Meters @95% effortRest 2x your work timex 20 sets