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Competitive Fitness 02.14.15

13
Feb

Competitive Fitness 02.14.15

We have 34 members signed up already, can we get to 40 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

****REMINDER***** This Saturday,  February 14, at 8am we will be having a pull up clinic for FREE…. If you have never taken this class we highly recommend it. If you are not a member but wish to take this class you are welcome to take it for a $15 drop in fee. Learn the proper mechanics of a kipping pull up and how to become more efficient. For those that have taken it. Practice makes perfect so feel free to come in again. Please help us plan and RSVP:).

 

Prep Work
Team stretch

Workout of the Day
A.
Three sets for times of:
12 Ring Dips
12 Alternating Pistols with 24/16 kg Kettlebell
30 Double-Unders
6 Strict Handstand Push-Ups
Rest as needed

These should be done for speed and efficiency. Sprint through thinking about things like positioning, mechanical efficiency and how you approach your transitions.

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Power Snatches (135/95 lbs)
10 Toes to Bar
15 Box Jump-Overs (24″/20″)

Rest 8 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Back Squats (135/95 lbs)
10 Burpees Over the Barbell

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

Every 4 minutes, for 32 minutes (8 sets):
Heavy Sled Push (30-45 second effort)
6-10 Strict Handstand Push-Ups
1 Legless Rope Climb
Run 400 Meters

Cool Down
Mobility
Post results

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2 Responses

  1. Tina

    A) ring dips felt good today
    Pistols 🙁
    Double unders were good
    Hspu 🙁

    B) used 95lbs/20inch box

    6 total rounds

    C) 95lbs – 2+10

    S2OH killer!!!

    Thanks guys for letting me crash the bro sesh 🙂

  2. sandra

    Three sets for times of:
    12 Ring Dips
    12 Alternating Pistols with 24/16 kg Kettlebell
    30 Double-Unders
    6 Strict Handstand Push-Ups
    Rest as needed
    7:10

    These should be done for speed and efficiency. Sprint through thinking about things like positioning, mechanical efficiency and how you approach your transitions.

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    5 Power Snatches (135/95 lbs)
    10 Toes to Bar
    15 Box Jump-Overs (24″/20″)
    Twisted ankle supper mad 5rnd +16

    Rest 8 minutes, and when the clock hits 20:00, perform the following…

    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    10 Shoulder to Overhead (135/95 lbs)
    10 Back Squats (135/95 lbs)
    10 Burpees Over the Barbell
    2+5 just gave up on this one stoh really really sucked.

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