Wednesday 1.28.2015

*CLASS SCHEDULE FOR TODAY:12:00pm-4:30pm: Open Gym4:30, 5:30, and 6:30pm Classes are ON6:30pm Olympic Lifting is ON7:00pm Group Fundamentals is ON

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 3 minutes of:10 Push Presses (115/75)10 Toes to BarRest 3 minutesB. Complete as many rounds and reps as possible in 3 minutes of:10 Front-Racked Reverse Lunges (115/75)30 Double UndersRest 3 minutesC. Against a 3-minute running clock:Row 500/400 MetersBurpees Over the Erg x max repsRest 3 minutes, and then…REPEAT A through C.

"COMPETITION"

A. Three sets, not for time, of:Tempo Muscle-Ups x 3-6 reps(pause for 1 full second in the receiving position of the transition –bottom of the dip, then pause for 2 full seconds at the top of themovement – full elbow extension with pinkies to thighs)Unbroken Double-Unders x 40-50 reps(set your goal number and establish a good consistent rhythm to keep unbroken each set)L-Sit x 30-45 secondsB. Every minute, on the minute, for 12 minutes:Snatch x 1 rep @ 85%C. For times:C1. For time:Row 500 Meters25 Burpees Over the ErgWhen the clock reaches 6:00, complete the following…C2. Three rounds for time of:135/95 lb Push Press x 12 repsToes to Bar x 12 repsWhen the clock reaches 12:00, complete the following…C3. Three rounds for time of:135/95 lb Front-Racked Walking Lunges x 20 steps30″/24″ Box Jumps x 10 repsWhen the clock reaches 18:00, complete the following…C4. For time:Row 500 Meters25 Burpees Over the Erg(Yes, this is the same as C1…try to match the C1 time.)D. Every minute, on the minute, for 8 minutes:Minute 1 – Stationary Dips x 8 reps @ 11X2(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)Minute 2 – 12 GHD Sit-Ups

"ENDURANCE"

AirDyne 30 Seconds @80%AirDyne 30 Seconds @50%x 30 Minutes