Wednesday 4.29.2015
*We are expanding our weekday class schedule starting mid-May. Read more about it in our email here!
"FITNESS" & "PERFORMANCE"
A. Three sets of:Weighted Pull-Ups x 2-3 repsRest 30 secondsStrict Pull-Ups x Max repsRest 3 minutes(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups; another option is 3-5 Band Assisted Strict Pull-ups + 10-12 Supine Ring Rows)B. Six sets for max cals of:30 Seconds Rowing30 Seconds RestRest 2 minutes, then...C. Six sets for max reps of:30 Seconds of No-push-up Burpee Box Jumps30 Seconds RestRest 2 minutes, then...D. Six sets for max cals of:30 Seconds AirDyne30 Seconds RestYour goal is to stay as consistent as possible across all sets at each station.
"COMPETITION"
A. Five sets of:Power Clean & Jerk x 1.1(rest 10 seconds between heavy singles)Rest as neededB. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutesC. Every three minutes, for 15 minutes (5 sets):Back Squat x 3 reps @ 90%D. Three sets for times:6 Ground to Overhead (185/135 lbs)12 Box Jumps overs (24″/20″)24 Kettlebell Swings (32/24kg)50 Double UndersRest 3 minutes
"ENDURANCE"
1 Minute of Rowing1 Minute of AirDyne1 Minute of Plank Hold1 Minute of Double Unders1 Minute of Restx 7 Rounds