Tuesday 5.19.2015

"FITNESS"

A. Four sets of:Front Squat x 6 reps @ 2111Rest 30 secondsGoblet or Double Goblet Walking Lunges x 16 stepsRest 30 secondsNose-to-Wall Handstand Hold x 45-60 secondsRest 90 secondsB. Four sets for max reps of:30 seconds of Ring Dips or Hand-release Push-upsRest 30 seconds30 seconds of Box JumpsRest 30 seconds30 seconds of Russian Kettlebell SwingsRest 30 seconds

"PERFORMANCE"

A. Front Squat*Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 75%*Set 3 – 1 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets.B. Four sets for max reps of:30 seconds of Ring Dips (Advanced: From Muscle Up Station)Rest 30 seconds30 seconds of Box Jumps (24″/20″)Rest 30 seconds30 seconds of Hang Power Cleans (135/95)Rest 30 seconds

"COMPETITION"

"ENDURANCE"

Three sets for times of:Run 800 MetersRest 3 minutesRow 1,000 MetersRest 3 minutes