Wednesday 8.19.2015

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time of:Kipping or Chest-to-Bar Pull-ups x 8-12 reps(focus on efficiency and body position; if Pull-ups aren't there, just work the kip swing)Nose-to-Wall Handstand Hold x 45-60 secondsL-Sit x 30-45 secondsB. Complete as many rounds and reps as possible in 25 minutes of:200 Meter Run40 Double Unders20 Wall Balls15 Toes to Bar1 Rope Climb (Sub is 5 Strict Pull-ups, 5 Strict Ring Pull-ups, or 10 Ring Rows)C. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

A. Three sets, not for time, of:Strict Handstand Push Ups x 8-10 reps(go to a deficit if this rep range is easy)Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1(try to pin your chest to the bar for a full second)L-Sit Hold x 30-45 secondsB. Every minute, on the minute, for 30 minutes:Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-upsMinute 2 – 8 Push Press (135/95 lbs – taken from ground)Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)C. Three sets of:*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1Rest as needed*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.D. Three sets of:Glute Ham Raises x Max Reps @ 20X1Rest as neededFace-Down Chinese Plank x 60 secondsRest as needed

"ENDURANCE"

Three sets of:Run 800 meters @70%Rest 1 minuteRun 600 meters @80%Rest 1 minuteRun 400 meters @90%Rest 1 minuteRun 200 meters @100%Rest 3 minutes