Wednesday 6.10.2015

"FITNESS"

A. Four sets of:Back Squat x 4-6 reps @30X1Rest 60-90 secondsHalf Turkish Get Ups x 4 reps/sideRest 60-90 secondsB. In teams of three, with only one partner working at a time:Complete as many Wall Balls as possible in 6 minutes.Rest 2 minutes, then...Assault Bike for as many Calories as possible in 6 minutes

"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 – 4 reps @ 90+%Rest 2 minutes between sets.B. In teams of three, with only one partner working at a time:Complete as many Wall Balls as possible in 6 minutes.Rest 2 minutes, then...Assault Bike for as many Calories as possible in 6 minutes(Want an extra challenge? Men: use a 30# ball; Women: use a 20# ball)

"COMPETITION"

"ENDURANCE"

Complete as many rounds as possible in 60 minutes of:Row 1KAirDyne 1 MileRun 400 Meter with Slam Ball