1/23/13 Wednesday

FitCamp

In Teams of 2 rotate through each station to get as many rounds as possible:

Part One: 8 minutes
100’ Forward shuttle Run

100’ Backward Shuttle Run
+
Part Two: 6 Minutes
50’ Wheel Barrow walks

*If you cannot get into sound position than perform bear crawls*
+

Part Three: 4 Minutes

50’ Broad Jumps

*Total team score is total rnds completed as a team

Fitness

A. 
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level)

+

On the minute, every minute, for 20 minutes, complete the following:

5 Heavy Kettlebell Swings

3 Burpees As Fast As Possible

 

Performance

A. Bench Press @ 20X1:

(Use Rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

3 Reps @ 50% 1RM, Rest 3min

2 Reps @ 75% 1RM, Rest 3min

1 Rep @ 85% 1RM, Rest 3min

1 Rep @ 90-95% 1RM, Rest 3min

1 Rep @ 101-103% 1RM, Rest 3min

* Continue if you were successful with set 5*

 

B. 
Complete as many Burpees as possible in 3 minutes.