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Competitive Fitness 08.08.15

8
Aug

Competitive Fitness 08.08.15

Prep WorkTeam stretch
Workout of the Day

A.

Three sets, not for time, of:

Bar Muscle Ups x 3-6 reps

Freestanding Handstand Hold x 30 seconds (use assistance if needed)

Double Unders x 30-40 reps
B.

Three rounds for time of:

10 Power Snatches (135/95 lbs)

20 Box Jumps (30″/24″)
Rest exactly 5 minutes, and then…
C.

Three rounds for time of:

15 Push Presses (135/95 lbs)

15 Toes to Bar
Rest exactly 5 minutes, and then…
D.

For time:

Row 400 Meters

20 Burpees Over the Erg

Row 300 Meters
E.

Every minute, on the minute, for 12 minutes:

Minute 1 – 45 Second Hex Dumbbell Hold

(hold the DB in a claw grip by the head of the hex DB by your side)

Minute 2 – 10 GHD Sit-Ups

Minute 3 – 40 Wrist Curls (45/33 lb barbell)

(lay forearms on bench palms up and perform wrist curls)
Optional Additional Conditioning Session

A.

800 Meter Warm-Up Run
B.

Two sets of:

Run 200 Meters @ 80-85%

Rest as needed
C.

For time:

Run 1600 Meters
D.

800 Meter Warm-Down Run

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