Wednesday 12.5.2018
"FITNESS"
A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Turkish Get Up x 1 rep each armMinute 2 – Lateral Box Step Up x 6-8 reps Left LegMinute 3 – Tempo Push-ups x 8-12 reps @1111Minute 4 – Lateral Box Step Up x 6-8 reps Right LegB. Complete as many rounds and reps as possible in 6 minutes of:3 Box Jump Overs or Step-Overs3 Dumbbell Hang Clean to Overhead6 Box Jump Overs6 Dumbbell Hang Clean to Overhead9 Box Jump Overs9 Dumbbell Hang Clean to Overhead12 Box Jumps Overs12 Dumbbell Hang Clean to Overheadand so on….C. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Hollow Hold x 40-60 seconds
"PERFORMANCE"
A. Every 2 minutes, for 16 minutes (8 sets):Power Snatch + Hang Snatch + Overhead SquatBuild over the course of the 8 sets to today’s heavy.B. Complete as many rounds and reps as possible in 6 minutes of:3 Box Jump Overs (24/20")3 Hang Power Snatches (95/65 lb)6 Box Jump Overs6 Hang Power Snatches9 Box Jump Overs9 Hang Power Snatches12 Box Jumps Overs12 Hang Power Snatchesand so on….C. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Hollow Hold x 40-60 seconds
"COMPETITION"
A. Three sets of:Strict Muscle-Ups x Max reps in 45 secondsRest 45 secondsHandstand Walk x Max Distance in 45 secondsRest 45 secondsStrict Toes to Bar x Max Reps in 45 secondsRest 90 secondsB. Every 2 minutes, for 16 minutes (8 sets):Power Snatch + Hang Snatch + Overhead SquatBuild over the course of the 8 sets to today’s heavy.C. Complete as many rounds and reps as possible in 6 minutes of:3 Box Jump Overs3 Hang Power Snatches (115/75)6 Box Jump Overs6 Hang Power Snatches9 Box Jump Overs9 Hang Power Snatches12 Box Jumps Overs12 Hang Power Snatchesand so on….D. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Hollow Hold x 40-60 seconds
"ENDURANCE"
750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets