Friday 7.10.2015

"FITNESS"

A. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – Russian Kettlebell Swings x 15 reps(make these heavy!)Minute 2 – L-Seated Dumbbell Press x 10 reps @ 2111Minute 3 – Hollow Rock or Hollow Hold x 30-45 secondsB. Every 2 minutes, for 10 minutes (5 sets):Back Squat x 5-6 reps @31X1(Goal is to use the same weights as last Friday, when you did 5 reps, for 6 reps)C. For time:Row 500 Meters30 Overhead Walking Lunge Steps (45/25 lb plate)15 Burpees onto Plate

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):High Hang Clean + Clean + Jerk @ 65-75% of 1-RM Clean & JerkB. Every 2 minutes, for 10 minutes:Back Squat x 3 reps @ 80% of 1-RMC. For time:Row 500 Meters30 Overhead Walking Lunge Steps (45/25 lb plate)15 Burpees onto Plate

"COMPETITION"

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:500 Meter Ski600 Meter Run800 Meter Row1 Mile Bike