Wednesday 12.17.2014
"FITNESS"
A. Four sets of:Front-Racked Reverse Lunges x 6-8/legRest 60-90 secondsSingle Arm Dumbbell Row x 6-8/arm @2111Rest 60-90 secondsB. Three sets for max reps of:60 Seconds of Dumbbell Hang Power Cleans60 Seconds of Box Jumps60 Seconds of Wall Balls60 Seconds of Rest
"PERFORMANCE"
A. Take 12-15 minutes to build to a heavy single in the following complex:Clean + Front Squat + Jerk(This is a full clean to start)B. Three sets for max reps of:60 Seconds of Hang Power Cleans (135/95 lbs)60 Seconds of Box Jumps (24/20")60 Seconds of Wall Balls (20/14 lbs)60 Seconds of Rest
"COMPETITION"
A. For time:50 Calories of Rowing40 Chest-to-Bar Pull-Ups30 Power Cleans (135/95 lbs)20 Shoulder to Overhead (135/95 lbs)100 Double-Unders20 Shoulder to Overhead30 Power Cleans40 Chest-to-Bar Pull-Ups50 Calories of RowingB. Three sets of:Weighted GHD Hip Extensions x 8 reps @ 2013Rest 45 seconds between legs, 90 seconds after the setTrap 3 Raises x 8 reps each arm @ 2111Rest 90 seconds
"ENDURANCE"
On the Airdyne or Assault Bike:5 Minutes for Max CaloriesRest 5 minutes4 Minutes for Max CaloriesRest 4 minutes3 Minutes for Max CaloriesRest 3 minutes2 Minutes for Max CaloriesRest 2 minutes1 Minute for Max Calories