4/24/13 Wednesday

FitCamp

A1. Front-Racked Alternating Reverse Lunges; 8-10/leg x 4 sets, 
Rest 60 seconds

A2. Wall Climbs x 3-5 reps x 4 sets, 
Rest 60 seconds

+

D. 
Three rounds for time of:

400-Meter Run

10 Burpees

20 Sit-Ups

Fitness

A1. Front-Racked Alternating Reverse Lunges; 8-10/leg x 4 sets, 
Rest 60 seconds

A2. Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps, 
Rest 60 seconds

+

D. 
Three rounds for time of:

400-Meter Run

10 Burpees

15 Toes to Bar

Performance

A. 
Three sets, not for time, of:

25-50 Unbroken Double Unders

30-45 sec L-Sit (if you cannot do this unbroken accumulate AMSAP in 3 cluster sets)

10-15 Strict Ring Dips

 

B. 
Power Clean Cluster; 2.2.2 @ 70-75% x 4 sets, Rest as needed

 

C. 
Clean Pull Cluster; 1.1.1.1 @ 105-110% of Clean x 4 sets, Rest as needed

Watch video https://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

 

D. 
Three rounds for time of:

400-Meter Run

10 Burpees

15 Toes to Bar