3/11/13 Monday

FitCamp

A1. BW Squats @ 31×1; 10-12reps x 3 sets, 
rest 60 sec

A2. Wall Walks, 5 reps, 
rest 60 sec

A3. Plank from Elbows, x 60 seconds, rest 60 sec

+

Three sets for times of:

Row 500 Meters

Rest 2-3 minutes

 

Fitness

A1. Front Squats @ 30X1; 8-10 reps
x 3 sets, rest 60sec

A2. Ring Rows @ 2111; 10-12 reps x 3 sets, rest 60 sec

A3. Wall Climbs, 4-6 reps x 3 sets,
Rest 60 sec

A4. Double-Under Practice x 60 seconds,
rest 60 sec

+

B. 
Four rounds for time of:

15 Pull-Ups

30 Wall Balls

100-Meter Run

 

Performance

A. 
Three sets, not for time, of:

10-12 unbroken Toes to Bar

10 Box Jump-Overs

3-6 Unbroken Muscle-Ups

(work on speed and efficiency of each movement not how fast you can get done with the triplet)

B. 
Four sets of:

Hang Clean + Clean
, Rest 2-3 minutes

*Build over the course of the four sets

C. 
7min AMRAP:

5 Hang Clean 135/95

10 Handstand Push-Ups

20 Double-Unders

*EXTRA Strength*

D. 
Back Squat

5 reps @ 60%

3 reps @ 70%

2 reps @ 80%

1 rep @ 90%

1 rep @ 90-95%

Max reps @ 85%

*Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.