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Competitive Fitness 09.02.15

2
Sep

Competitive Fitness 09.02.15

Prep Work
Thoracic+OVHD Mob

5-8Min
Workout of the Day

A.

Every minute, on the minute, for 12 minutes:

Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
B.

Every minute, on the minute, for 21 minutes:

Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups

Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)

Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:

8 Chest-to-Bar Pull-Ups

9 Burpee Box Jump-Overs

10 Push Press (115/75 lbs)

12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
C.

Three sets of:

Anterior Loading Box Step-Ups x 8 reps

(hug a heavy sandbag, D-Ball or med ball)

Rest 20-30 seconds

Banded Lateral Leg Raises x 45 seconds

Rest 20-30 seconds

Banded Hamstring Curls x 45 seconds

Rest 20-30 seconds
Cool Down

Mobility

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