Friday 5.22.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (6 sets):Odd Minutes – Deadlift x 6 reps(build in load as able over the 6 sets)Even Minutes – Pushups x 12 repsB. Five rounds for time of:10 Kettlebell Cleans (5 Left, 5 Right)10 BurpeesC. Two sets of:Supine Ring Rows x 10 reps @ 2111Rest 60 secondsHollow Hold or Rock x 60 secondsRest 60 seconds

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):3-Stop Clean Segment Deadlift + Hang Clean(Pause for two seconds at each of the following positions – 2″ off thefloor, mid-patella, “pockets” – then stand fully, descend tomid-thigh and perform 1 hang clean)Build over the course of the eight sets.B. Five rounds for time of:5 Power Cleans (155/105)10 Burpees over the BarbellC. Two sets of:Supine Ring Rows x 10 reps @ 2111Rest 60 secondsHollow Hold or Rock x 60 secondsRest 60 seconds

"COMPETITION"

"ENDURANCE"

Eight sets of:Row 1 minute @85-90%Rest 1 minuteRest 4 minutes, then...Eight sets of:AirDyne 1 minute @85-90%Rest 1 minute