Wednesday 5.27.2015

*Our next Group Fundamentals Class starts Monday, June 1st.  If you know anyone that is interested, please send them our way.  As always, if they sign up for a membership, we'll give you a $50 credit on your account!

"FITNESS"

A. Four sets of:Back Squat x 6 reps @3011Rest 45 secondsDumbbell or Kettlebell Bench Press x 6-8 reps @2011Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 12 minutes of:10 Toes to Bar200 Meter Run25 Wall Balls

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between sets.B. Complete as many rounds and reps as possible in 12 minutes of:10 Toes to Bar200 Meter Run25 Wall Balls (20/14 lb)

"COMPETITION"

A. Five sets of:Front Squat x 2 repsRest as neededLoad by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.B. Every two minutes, for 20 minutes (10 sets):Hang Snatch + SnatchLoads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95C. Five sets for times of:Row 500 Meters7/5 Muscle-Ups7 Overhead Squats (185/135 lbs)Rest 3 minutesD. Three sets of:Single-Arm DB Row x 8-10 reps @ 2111Rest as neededGlute-Ham Raises x 6-8 reps @ 3011Rest as neededGHD Sit-Ups x 12-15 repsRest as needed

"ENDURANCE"

1 Minute Run1 Minute Row1 Minute AirDyne1 Minute Restx 10 sets