1/9/13 Wednesday

FitCamp

10 sets:
Every 90 seconds complete as fast as possible:
7 Burpees
7 Push Ups
7 Ball Slams
Rest Remainder of time:

*Record fastest and slowest time

Fitness

A.
Take 10-12 minutes to practice three gymnastics skills of your choice:

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

+

B.
“Aerobic Capacity Test”

10 rounds:

500m Row

15 Burpees

 

Performance

A. 3 sets for max reps:

60 seconds of Wall Balls (20/14 lbs.)

rest 60 sec

60 seconds of Power Cleans (135/95 lbs.)

rest 60 sec

60 seconds of Box Jumps (24″/20″)

rest 60 sec

60 seconds of Shoulder to Overhead (95/65 lbs.)

rest 60 sec

60 seconds of Burpees

rest 120 sec

B. Eight Sets:

20sec Hollow Rocks

10sec Rest