Wednesday 9.2.2015

"FITNESS"

A. Three sets, not for time of:Strict Pull-ups x Max Reps (if using assistance, shoot for 6-8 tough reps @2111)Handstand Hold x 40-60 secondsAlternating Pistols x 12-16 repsB. Every 5 minutes for 25 minutes (5 sets):Run 200 Meters6 Burpees to 6"8 Dumbbell Ground to Overhead10 Box Jumps12 Abmat Sit-ups*Note times for each set; Look to go as fast as possible, while maintaining similar times for each.*Start each set at a different movement: ie. Set 1 begins with the Run, and ends with the Sit-ups; Set 2 begins with the Burpees, and ends with the Run; Set 3 begins with the Ground to Overhead, and ends with the Burpees, etc.

"PERFORMANCE"

A. Three sets, not for time, of:Legless Rope Climb x 1-2 repsStrict Handstand Push-ups x 6-10 reps(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)Alternating Pistols x 12-16 repsB. Every 5 minutes for 25 minutes (5 sets):Run 200 Meters6 Burpees to 6"8 Power Cleans (135/95 lb)10 Pull-ups12 Abmat Sit-ups*Note times for each set; Look to go as fast as possible, while maintaining similar times for each.*Start each set at a different movement: ie. Set 1 begins with the Run, and ends with the Sit-ups; Set 2 begins with the Burpees, and ends with the Run; Set 3 begins with the Power Cleans, and ends with the Burpees, etc.

"COMPETITION"

A. Every minute, on the minute, for 12 minutes:Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)Minute 2 – Roll to Candlestick x 10 repsMinute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)B. Every minute, on the minute, for 21 minutes:Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-UpsMinute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)When the clock hits 21:00, perform…Three rounds for time of:8 Chest-to-Bar Pull-Ups9 Burpee Box Jump-Overs10 Push Press (115/75 lbs)12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)C. Three sets of:Anterior Loading Box Step-Ups x 8 reps(hug a heavy sandbag, D-Ball or med ball)Rest 20-30 secondsBanded Lateral Leg Raises x 45 secondsRest 20-30 secondsBanded Hamstring Curls x 45 secondsRest 20-30 seconds

"ENDURANCE"

Complete as many rounds and reps as possible in 35 minutes of:500 Meter Row400 Meter Run30/20 Calorie Assault Bike50 Double Unders*Goal is to maintain a steady pace throughout