4/3/13 Wednesday
FitCamp
A1. Push-Ups @ 21×1, AMRAP x 3 sets, Rest 45 seconds,
A2. Single Leg Hip Bridge @ 2011; 8-10/leg, Rest 45 seconds
A3. Sit-Ups (no abmat); 10-12 reps, Rest 45 seconds
+
EMOM for 16min:
Even minutes – Burpees x 10 reps
Odd minutes – 100 Meter Sprint
Fitness
A1. Barbell Push Press; 6-8 reps x 3 sets, Rest 45 seconds,
A2. Single Leg Hip Bridge @ 2011; 8-10/leg, Rest 45 seconds
A3. GHSU; 10-12 reps, Rest 45 seconds
+
EMOM for 16min:
Even minutes – Burpees x 10 reps
Odd minutes – 100 Meter Sprint
Performance
15 unbroken touch n go Hang Squat Snatch @ 65/45lbs x 3 sets, 1 min
+
5 min rest
+
60 sec Double Unders x 3 sets, 1 min
+
5 min rest
+
25 Burpees to 6″ OH @ high effort x 3 sets, 1 min
+
5 min rest
+
15 unbroken touch n go Power Clean and Push Jerk @ 75/53lbs x 3 sets, 1 min