Wednesday 7.1.2015

"FITNESS"

A. Every minute, on the minute, for 10 minutes:Odd Minutes – Goblet Walking Lunges x 12-16 stepsEven Minutes – Tempo Push-ups x 8-12 reps @1111B. For time:Run 800 Metersimmediately followed by…Five rounds of:12 Slam Ball Over Shoulder8 Burpeesimmediately followed by…Row 1000 Meters

"PERFORMANCE"

A. Every minute, on the minute, for 10 minutes (5 sets of each):Odd Minutes – Front Squat x 2 reps @ 65% of 1-RMEven Minutes – Tempo Ring Dips x 6-10 reps @1111B. For time:Row 1000 Metersimmediately followed by…Five rounds of:10 Deadlifts (185/135 lb)10 Burpees Over the Barbellimmediately followed by…Run 800 Meters

"COMPETITION"

A. Every 2 minutes, for 16 minutes (8 sets):Halting Clean Deadlift + Hang Clean + CleanBuild over the course of the 8 sets.B. Every minute, on the minute…Back Squat*Set 1 – 40% x 1 rep*Set 2 – 50% x 1 rep*Set 3 – 60% x 1 rep*Set 4 – 70% x 1 rep*Set 5 – 80% x 1 repand then….Every 2 minutes…*Set 6 – 85% x 1 rep*Set 7 – 90% x 1 rep*Set 8 – 95% x 1 repand then…One set of:85% Back Squat x Max Reps @ 20X1(no excessive pause at the top – you get one full breath cycle, exhale,inhale, brace and descend – if you take longer than that your set isover)C. Four sets for times of:Row 1000 Meters20 Chest-to-Bar Pull-Ups30 Wall Ball Shots (20/14 lbs)40 Russian Kettlebell Swings (32/24 kg)Rest exactly 4 minutesD. Three sets of:Snatch-Grip Romanian Deadlift x 6 reps @ 31X1Rest as needed20 Banded Knee Raises (Figure 4 Pose)Rest as needed

"ENDURANCE"

Six sets of:Run 800 Meters @85%Rest 1:1