4/1/13 Monday
FitCamp
A. Front Rack KB lunges; 12, 10, 8, 6/leg ; rest 2 min b/w sets
+
7 rounds for max reps:
1 min handwalks
rest 30 seconds
1 min Ring Row
rest 1 min
Fitness
A1. Bench Press @ 2011; 6-8 reps x 3 sets, Rest 60 seconds
A2. Supine Ring Rows @ 2111; 8-10 reps, Rest 60 seconds
A3. Side Plank x 45 seconds/side, Rest 60 seconds
+
Three rounds for max reps:
60 seconds of Bench Press
60 seconds of Kettlebell Swings
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest
Performance
A. Three sets, not for time, of:
15′ Rope Climb x 1-2 ascents
10-12 total Alternating Pistols
10-15 Ring Dips
B. For time:
Row 1000 Meters
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (115/85 lb)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats (115/85 lb)
10 Chest-to-Bar Pull-Ups
Rest exactly 5 minutes, and then . . .
For time:
Row 1000 Meters
20 Front Squat (115/85 lb)
20 Ring Dips
10 Front Squat (115/85 lb)
10 Ring Dips