Wednesday 10/31/12

FITNESS
Halloween “Monster” Mash-Up Circuit
2 Minutes of Rowing
Rest 60 seconds
2 minute AMRAP of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps
Rest 60 seconds
2 minute AMRAP of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
2 minute AMRAP of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max meters, and reps completed at each station.

PERFORMANCE
You will either do the Strength Program
OR
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.
B. Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds
C. Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
rest 45 seconds

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