Wednesday 11.26.2014

*Congrats to Exclusive Coaching Client Vic Neel on his 3:05 finish at the Philadelphia Marathon!**Thanksgiving Schedule:-Wednesday, Nov. 26th: No 6:30pm or Olympic Lifting-Thursday, Nov. 27th: Closed-Friday, Nov. 28th: 9am & 4:30pm classes onlyAll changes will be reflected on MINDBODY,  so please still sign up for class.

FITNESS

Complete as many rounds and reps as possible in 20 minutes of:25 Wall Balls25 Box Jumps25 Abmat Sit-ups25 Pull-ups25 Burpees25 Power Cleans (95/65 lbs)25 Back Squats (95/65 lbs)25 Shoulder to Overhead (95/65 lbs)*Scored in total reps completed in 20 minutes (1 round = 200 reps)

PERFORMANCE

Kill Cliff ECC Online Qualifier (Week Three)Complete as many rounds and reps as possible in 20 minutes of:50 Wall Balls (20/14 lbs)50 Double Unders40 Box Jumps (24″/20″)40 Toes to Bar30 Chest-to-Bar Pull-Ups30 Bar-Facing Burpees20 Cleans (145/100 lbs)20 Jerks (145/100 lbs)10 Snatches (145/100 lbs)10 Muscle-Ups*Scored in total reps completed in 20 minutes (1 round = 300 reps)*Check out submitted scores here

COMPETITION

A. Every 2 minutes, for 16 minutes (8 sets):Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&JB. Every 2 minutes, for 10 minutes (5 sets) of:Deadlift*Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 2 reps @ 90%C. Every 2 minutes, for 6 minutes (3 sets):Speed Deadlift x 3 reps @ 75%D. Every minute, on the minute, for 24 minutes:Minute 1 – 10 Strict Chest-to-Bar Pull-Ups(if you can’t get 10, work through the whole period and get as many as possible)Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)Minute 3 – 10 Burpees + 20 Double-Unders

ENDURANCE

Five sets of:AirDyne 60 Seconds @80-85%Rest 30 SecondsAirDyne 30 Seconds @90-95%Rest 2 minutes