Wednesday 17 02 16

Fitness Strength

Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

Performance Strength

Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Fitness Workout

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

Performance Workout

Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead 185/135#
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

Ninja

1.

One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)

followed by…

One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)

2.

For time:
40 Wall Balls 30/20#
12 Bar Muscle-Ups
30 Wall Balls
9 Bar Muscle-Ups
20 Wall Balls
6 Bar Muscle-Ups
10 Wall Balls
3 Bar Muscle-Ups

Rest until fully recovered and then. .

Complete rounds of 21, 15 and 9 reps for time:
Calories of Assault Bike
Deadlift 275/185#

3.

Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps

Rest as needed

followed by…

100 Hollow Body Bounces