Wednesday 10.7.2015

"FITNESS"

A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Russian Kettlebell Swings x 15-20 reps (go heavy here!)Minute 2 – Hollow Hold/Rock x 30-40 secondsMinute 3 – Alternating Reverse Lunges with Kettlebell Goblet Hold x 10 reps (total)B. Complete as many rounds and reps as possible in 8 minutes of:8 Dumbbell or Barbell Thrusters8 Pull-ups8 BurpeesC. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean + Hang Clean + CleanBuild over the course of the ten sets.B. Complete as many rounds and reps as possible in 8 minutes of:8 Thrusters (115/75)8 Chest to Bar Pull-Ups8 Burpees Over the BarbellC. Accumulate two minutes in each of the following positions:Couch Stretch (Left Leg)Couch Stretch (Right Leg)Pigeon Stretch (Left Leg Forward)Pigeon Stretch (Right Leg Forward)

"COMPETITION"

A. Every two minutes, for 10 minutes (5 sets):Power Jerk x 1 repImmediately followed by…Every two minutes, for 8 minutes (4 sets):Split Jerk x 1 repB. Every three minutes, for 18 minutes (6 sets) of:Bench Press*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 3-RM Attempt*Set 6 – 3-RM AttemptC. For Time:12 Thrusters (165/110 lbs)12 Burpees Over the Barbell12 Squat Clean Thrusters (165/110 lbs)12 Burpees Over the Barbell12 Ground to Overhead (165/110 lbs)12 Burpees Over the BarbellD. Three sets of:Barbell Seated Good Mornings x 8 repsRest 60 secondsBox Step-Ups with Kettlebells x 8 reps per legRest 60 seconds

"ENDURANCE"

Complete as many rounds as possible in 45 minutes of:20 Cal Ski Erg750 Meter Row100 Meter Farmers Walk60 Second Plank from Elbows