3/20/13 Wednesday

FitCamp

Tabata Situps

+

For time:

–Run 400 Meters

Three rounds of:

15 Push-Ups

15 Box Jump Over

–Run 400 Meters

Fitness

A1. Bench Press @ 20×1; 8-10 reps x 4 sets, rest 60

A2. Kettlebell Swings; 20 reps x 4 sets, rest 60

A3. GHSU; 10 reps x 4 sets,
rest 60 sec

+

For time:

–Row 500 Meters

Three rounds of:

15 Push-Ups

15 Box Jump Over

–Run 400 Meters

Performance

A. 
Two sets, not for time, of:

3-6 Muscle-Ups

15-20m Handstand Walk

10-12 Butterfly Chest-to-Bar Pull-Ups

 

B. 
EMOM for 6min:

5 Squat Cleans (125à150)(85à110)

Work for speed and efficiency!

 

C. 
Three sets for max reps of:

60 seconds of Shoulder to Overhead (155/105 lbs)

Rest 2 minutes

 

D. 
Two sets for times of:

Row 500 Meters

10 Thrusters (135/95)

20 Chest-to-Bar Pull-Ups

Rest 3 minutes