Tuesday 6.23.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Rope Climbs x 2-4 reps (if you don’t have a rope climb, work on achieving 12 perfect L-Pull-Ups)Station 2 – Handstand Walk x 10-15 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – Rolling Pistols or Roll to Candlestick x 8-12 repsB. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:Row 250/200 Meters10 Burpee Box Jump Overs (24/20")As soon as the Concept 2 is available, the next teammate jumps on and starts his/her Row.

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110(these should be slow and controlled)Minute 2 – Handstand Hold x 45 seconds(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)Minute 3 – Unbroken Double-Unders x 40-50 repsB. Every two minutes, for 16 minutes (8 sets):Push Press + Power Jerk + Split Jerk(Pause for 2-3 seconds in the split jerk receiving position before recovering.)Rest 2 minutesBuild over the course of the 8 sets.C. One set of:Strict Overhead Press x 10 reps @ 65-70% of 1-RMD. Every 12 minutes, for 24 minutes (2 sets) of:Run 800 Meters15/10 Muscle-UpsRun 800 MetersIf you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

"ENDURANCE"

Five sets of:Run 400 Meters @90%Rest 90 secondsRun 400 Meters wearing 20#/10# vestRest 90 seconds