Wednesday 4.1.2015
**Olympic Lifting with Coach Brayn is tonight @6:30pm
"FITNESS"
A. Every 90 seconds, for 18 minutes (4 sets of each):Station 1 – Single Leg Deadlift w/BB or DBs x 6 reps/leg @3011Station 2 – Bottom's Up Kettlebell Carry x 100ft/armStation 3 – Wall Climbs x 3-5 repsB. Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Ground to Overhead3 Box Jump Overs6 Dumbbell Ground to Overhead6 Box Jump Overs9 Dumbbell Ground to Overhead9 Box Jump Overs12 Dumbbell Ground to Overhead12 Box Jump Overs...
"PERFORMANCE"
A. Every 2 minutes, for 20 minutes (10 sets):Hang Snatch + SnatchBuild over the course of the 10 sets, but keep your focus on technique and speed under the barB. Complete as many rounds and reps as possible in 6 minutes of:3 Hang Power Snatches (115/75 lb)3 Box Jump Overs (24/20")6 Hang Power Snatches6 Box Jump Overs9 Hang Power Snatches9 Box Jump Overs12 Hang Power Snatches12 Box Jump Overs...
"COMPETITION"
*For the duration of the Open (and most likely beyond), we will be following directly along with the Invictus Competition Program. Please check their blog for today's workout.
"ENDURANCE"
Two sets for times of:Run 1 MileRest 5 minutesRow 2,000 MetersRest 5 minutes