Friday, December 28th, 2012
Lactate Endurance Tester + Zone 1 Work A. Complete the following for time as fast as possible of: 30 Thrusters @ 95/65, 75/55, 65/35 Row 500 Meters + B. Zone 1 Work @ Airdyne x 15 Minutes or Rowing x 15 Minutes
Lactate Endurance Tester + Zone 1 Work A. Complete the following for time as fast as possible of: 30 Thrusters @ 95/65, 75/55, 65/35 Row 500 Meters + B. Zone 1 Work @ Airdyne x 15 Minutes or Rowing x 15 Minutes
MAP Sessions: 30 seconds/30 seconds off x 10 sets 10 sets of the following: 30 seconds of the following: Rowing for Meters Rest 30 Seconds 30 seconds of the following: Step Down Box Jumps Rest 30 Seconds 30 seconds of the following: Russian Kettlebell…
Aerobic Power Tester 5 Rounds for time of the following: 15 Wall Balls 15 Kettlebell Swings 15 Burpees
Bend Oly + Squat/Pull Battery + Single Leg A. Hang Power Snatch, work to a 3 rep max, time limit 12 minutes. These are not touch n go reps, and you are allowed to re-grip. B1. High Bar Back Squat @ 20×1, 3-4 reps…
Cross Fit Tester 20 Minutes on the Clock: Every Minute, complete following as fast as possible: 5 Wall Ball 3 Burpees Rest with remaining time left on the clock, then go again on the next minute.
Lactate Repeatability Tester + Zone1 Work A. For Time of the following movements: 20 Power Cleans @ 105/75, 85/65, 75/55, 65/45 Row 500 Meters + Rest 10 Minutes + 20 Power Cleans @ above weight Row 500 Meters Please Coaches write down results on…
MAP Sessions 3 minutes of the following @ 80%: Row 150 meters 10 wall balls rest 3:00 minutes 3 minutes of the following @ 80%: Double Unders x 15 repetitions Step Down Box Jumps x 5 repetitions rest 3:00 minutes 3 minutes of the…
Bend/Push/Jump Battery A1. Romanian Deadlift @ 50X1, 6-8 reps x 5 sets, rest 1 minute. A2. Heavy Dumbbell Push Press @ 11×1, 6-8 reps x 5 sets, rest 1 minute. A3. Step Down Box Jumps @ 24/20 inches x 15 repetitions x 5 sets,…
Rotational Core/Scap + Rowing MAP Based + Low %’s A1. Overhead Ball Slams x 15 reps x 4 sets, rest 30 seconds. Concentrate on tight core, and driving downwards with the ball and catching in the process. A2. DB Bent over Row on bench…
Bend Oly + Squat/Pull Battery + Single Leg A. Hang Power Clean, work to a 3 rep max, time limit 12 minutes. These are not touch n go but hang onto barbell for re-grip. B1. High Bar Back Squat @ 20×1, 4-5 reps x…