Wednesday 12.5.2018

 

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Turkish Get Up x 1 rep each arm
Minute 2 – Lateral Box Step Up x 6-8 reps Left Leg
Minute 3 – Tempo Push-ups x 8-12 reps @1111
Minute 4 – Lateral Box Step Up x 6-8 reps Right Leg

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs or Step-Overs
3 Dumbbell Hang Clean to Overhead
6 Box Jump Overs
6 Dumbbell Hang Clean to Overhead
9 Box Jump Overs
9 Dumbbell Hang Clean to Overhead
12 Box Jumps Overs
12 Dumbbell Hang Clean to Overhead
and so on….

C. Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Hollow Hold x 40-60 seconds

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Hang Snatch + Overhead Squat

Build over the course of the 8 sets to today’s heavy.

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs (24/20″)
3 Hang Power Snatches (95/65 lb)
6 Box Jump Overs
6 Hang Power Snatches
9 Box Jump Overs
9 Hang Power Snatches
12 Box Jumps Overs
12 Hang Power Snatches
and so on….

C. Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Hollow Hold x 40-60 seconds

“COMPETITION”

A. Three sets of:
Strict Muscle-Ups x Max reps in 45 seconds
Rest 45 seconds
Handstand Walk x Max Distance in 45 seconds
Rest 45 seconds
Strict Toes to Bar x Max Reps in 45 seconds
Rest 90 seconds

B. Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Hang Snatch + Overhead Squat

Build over the course of the 8 sets to today’s heavy.

C. Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs
3 Hang Power Snatches (115/75)
6 Box Jump Overs
6 Hang Power Snatches
9 Box Jump Overs
9 Hang Power Snatches
12 Box Jumps Overs
12 Hang Power Snatches
and so on….

D. Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Hollow Hold x 40-60 seconds

“ENDURANCE”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

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