Wednesday 2.13.2019

"FITNESS"

A. Three sets of:Strict Shoulder Press x 6-8 reps @ 2111Rest 60 secondsStrict Supinated-Grip Pull-Ups x 6-8 reps @ 2110Rest 60 secondsPlank Hold x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 4 minutes of:10 Dumbbell Push Presses10 Dumbbell Plank RowsRest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings10 Push-ups

"PERFORMANCE"

A. Five sets of:Shoulder Press x 2-3 repsRest 2-3 minutesB. Complete as many rounds and reps as possible in 4 minutes of:10 Push Press (115/75 lbs)10 Chest-to-Bar Pull-UpsRest 4 minutes, and when the running clock reaches 8:00…C. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings (32/24 kg)10 Hand-Release Push-ups

"COMPETITION"

A. Four sets of:Deadlift*Rest 15 secondsHandstand Push-ups x Max Unbroken Reps (-2)Rest 3 minutes*Set 1: 8 reps @ 225/155*Set 2: 6 reps @ 275/185*Set 3: 4 reps @ 315/205*Set 4: 10 reps @ 225/155B. Five sets of:Shoulder Press x 2-3 repsRest 2-3 minutesC. Complete as many rounds and reps as possible in 4 minutes of:10 Push Press (115/75 lbs)10 Chest-to-Bar Pull-UpsRest 4 minutes, and when the running clock reaches 8:00…D. Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings (32/24 kg)10 Hand-Release Push-ups

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.