Wednesday 11.4.2015

"FITNESS"

A. Four sets of:Strict Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)Rest 45 secondsAlternating Lateral Lunge x 8-12 repsRest 45 secondsSide Planks x 20-30 seconds each sideRest 45 secondsB. In teams of two, alternate rounds to complete 5 sets each for time of:5 Toes to Bar10 Wall Balls15 Calorie Row

"PERFORMANCE"

A. Five sets of:Weighted Pull-Up x 2-3 reps @ 21X0Rest 60 secondsFront-Leaning Rest on Rings x 60 secondsRest 60 secondsB. In teams of two, alternate rounds to complete 5 sets each for time of:5 Toes to Bar10 Wall Balls15 Calorie Row

"COMPETITION"

*Note: Please view this week as a transition into our next training cycle, which will begin with a week of baseline testing starting Monday, November 9th. If you have any nagging injuries, or feel beat up in any way, use this week to focus on more restorative modalities, and come in next week feeling fresh.

"ENDURANCE"

Every 6 minutes, for 30 minutes (5 sets):Row 800 Meters @ 85-90%