Wednesday 9.9.2015
*We've re-stocked sizes on our classic tees, tanks, and our 3/4 sleeve baseball shirt. Stop by the office to pick one up!
"FITNESS" & "PERFORMANCE"
A. Every 8 minutes, for 40 minutes (5 sets) for times of:8 Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead12 Toes to Bar24 Double UndersRun 400 MetersB. Three sets of:Single-Arm Dumbbell Row x 8 reps each arm @ 2111Rest 30 secondsSingle Leg Hip Bridge x 8 reps each leg @3010Rest 30 seconds
"COMPETITION"
A. Three sets, not for time, of:Weighted Overhead Pistols x 4-6 repsLegless Rope Climb x 1-2 ascentsDouble Unders x 40 unbroken repsB. Every minute, on the minute, for 21 minutes:Minute 1 – 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)Minute 2 – 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-UpsMinute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)When the clock hits 21:00, perform…Three rounds for time of:5 Strict Handstand Push-Ups10 Burpee Box Jump-Overs (24″/20″)10 Chest-to-Bar Pull-Ups12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)*Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.C. Three sets of:Anterior Loading Box Step-Ups x 8 reps(hug a heavy sandbag, D-Ball or med ball)Rest as neededGlute Ham Raises x 8 reps @ 3011Rest 10 secondsSupine GHD Straight Body Hold x 60 secondsRest as needed
"ENDURANCE"
Thirty Sets of:30 Second Run @80%30 Second WalkRest 4 minutes between sets 15 & 16