Tuesday 9/4/12

FITNESS
A. Three sets of:
Dumbbell or Barbell Push Press x 8-10 reps @ 11X1
Rest 45 seconds
Alternating Reverse Lunges x 8-10 reps each leg
Rest 45 seconds
Hollow Rocks or Hollow Holds x 20-30 seconds
Rest 45 seconds
B. Every minute, on the minute, for 10 minutes perform:
7 Thrusters
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps

ENDURANCE TEAM
A. Running Program (AM or PM if not doing gym WOD)
Optional WOD In Gym (PM):
A. Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(Shoulder press 2 rep heavy, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no snaking or loss of midline integrity)
Rest 2-3 minutes
B. Every minute, on the minute, for 10 minutes perform:
7 Thrusters
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

CROSSFIT TEAM
A. Three sets for times of:
4 Muscle-Ups (ladies – 2 muscle-ups)
20 Double-Unders
Rest 2-3 minutes
B. Strength Program or Jerk
Set 1 – 3 reps @ 50% of 1-RM
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Rest as needed between sets.
C. Strength Program or Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
D. Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups
10 Ring Dips
Part 2

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