3/18/13 Monday

FitCamp

In teams of four, complete four sets of the following circuit for max reps/calories:

60 seconds of Jumping Lunges

30 seconds rest

60 seconds of push ups

30 seconds rest

60 seconds of Rowing

30 seconds rest

60 seconds of Ball Slams

90 seconds rest

 

Fitness

A1.  Back Squats @ 30×1; 8-10 reps x 4 sets, rest 60

A2. Pull-Ups @ 51×1 x 3 reps,
rest 60

A3. Side Planks x 30 seconds each side, 
rest 60

+

B. 
Four rounds for time of:

12 Push Press

12 Heavy Kettlebell Swings

 

Performance

A. 
Three sets, not for time, of:

10-12 Toes to Bar

50 Double-Unders

5-10 Handstand Push-Ups

(work your weakness – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

 

B. 
Clean & Jerk

3-3-2-2-1-1-1-1

Rest as needed b/w sets

*Focus on Speed and mechanics. If you feel good than go for it, if not work on technique.

 

C. 
8 min AMRAP:

20 Wall Balls (20/14 lb)

10 Toes to Bar

 

EXTRA

C. Back Squat; 5 x 3 reps, 
Rest as needed

*These should be relatively heavy. no percentages. Go by feel