Wednesday 8.5.2015

"FITNESS"

A. Five sets of:Deadlift x 6 reps(add weight if you get all 6 reps without pausing)Rest 45 secondsTall Box Jumps x 6 reps(reset between jumps; as high as you can safely go here)Rest 45 secondsSingle Arm Kettlebell Front Squat x 12 reps (switch arms at 6) Rest 45 seconds B. Three rounds for time of:Run 400 Meters25 Kettlebell Swings30 Mountain Climbers

"PERFORMANCE"

A. Every two minutes, for 20 minutes (10 sets):Clean x 1 repLoads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+B. Three rounds for time of:Run 400 Meters25 Kettlebell Swings (24/16 kg)30 Double UndersC. Every minute, on the minute, for 5 minutes:Front Squat x 2 reps @ 70%

"COMPETITION"

"ENDURANCE"

For times:Row 1000 MetersRest 5 minutesRow 800 MetersRest 4 minutesRow 600 MetersRest 3 minutesRow 400 MetersRest 2 minutesRow 200 MetersRest 1 minuteRow 1000 Meters*Goal is to increase your pace as the distances get smaller