Saturday 5/25/13

Memorial Day classes will be at 8am & 10am ONLY


FITNESS
push up – 2 min max
rest 10 sec
squats – 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups – 2 min max
rest 10 sec
lunges – 2 min max
rest 10 sec
ring dips max – 2min
+
20 min z1 run outdoors

SPORT
A. Push jerk; 2 reps on the min for 10 min @70% 1rm
B. Muscle ups; 3 reps on the min for 12 min
+
push up – 2 min max
rest 10 sec
squats – 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups – 2 min max
rest 10 sec
lunges – 2 min max
rest 10 sec
ring dips max – 2min

W. PERFORMANCE
push up – 2 min max
rest 10 sec
squats – 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups – 2 min max
rest 10 sec
lunges – 2 min max
rest 10 sec
ring dips max – 2min

PERFORMANCE
A. Four rounds for time of:
315lb. Deadlift x 6 reps
Ring Dips x 12 reps

B. Rest exactly 3 minutes, and then . . .
Three rounds for time of:
30″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32kg Kettlebell Swings x 20 reps

C. Rest exactly 2 minutes, and then . . .
Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders

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