Wednesday 8.12.2015

"FITNESS" & "PERFORMANCE"

*The goal of today's workout is to maintain a SUSTAINABLE pace throughout.  Focus on good, efficient movement, steady breathing, and consistent effort.Complete as many rounds and reps as possible in 7 minutes of:5 Chest-to-Bar Pull-ups10 Jumping Lunges200 Meter RunRest 4 minutes, and then . . .Complete as many rounds and reps as possible in 7 minutes of:20 Kettlebell Swings15/10 Cal Assault BikeRest 4 minutes, and then . . .Complete as many rounds and reps as possible in 7 minutes of:Row 250 Meters10 Hand-Release Push-ups30 Double Unders (or 60 Singles)

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps(focus on stabilizing your midline and maintaining a good vertical position)Minute 2 – Weighted V-Ups x 10-12 reps(hold weight overhead for these sets)Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 repsB. Every minute, on the minute, for 21 minutes:Minute 1 – 30 Double-Unders + 10 Pull-UpsMinute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)Minute 3 – 12 Push Press (115/75 lbs)When the clock hits 21:00, perform…Three rounds for time of:30 Double-Unders10 Pull-Ups10 Front-Racked Alternating Reverse Lunges (115/75 lbs)12 Push Press (115/75 lbs)C. Three sets of:Banded Glute Bridges x 25 reps @ 11X1Rest as neededGlute Ham Raises x 6-8 @ 21X1Rest as neededChinese Planks x 60 secondsRest as needed

"ENDURANCE"

45 Minute Steady Run @ 60-70%Every 5 minutes, complete:15 Perfect Hollow Rocks15 GHD Hip Extensions2 Heavy Turkish Get Ups (each arm)