Fitness, Performance Strength
1.
Take 15 minutes to establish a 1RM Snatch
2.
Take 15 minutes to establish a 1RM Clean and Jerk
Fitness, Performance Workout
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Tuesday041016
Fitness, Performance Team Strength
4 Rounds of:
Partner 1: 5 Push Ups + 12 Stationary Lunges
While:
Partner 2: Holds a Plank
Fitness, Performance Team Workout
Complete as many rounds and reps as possible in 30 minutes of:
Teams of 2
800m Run
8 Floor Press 135/95#
16 Medball Cleans
24 Alternating SA Kettlebell Swings 20/12kg
*Run Together
*Alternate Movements
*Use a bench if you feel the floor press is uncomfortable
Saturday011016
Fitness, Performance Strength
Take 15 minutes to establish a 2RM Bench Press
Fitness, Performance Workout
5 Rounds for time:
5 Overhead Squats 95/65#
10 Ring Dips/10 Bench Press
15 Kettlebell Swings 24/16kg
350m Row/18 Cal Air bike