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Performance

7
May

2015.05.07 | Performance

PART 1
400m Run
20 x Jumping Jacks
10 x Burpees
50 x Double-Unders
10 x Shoulder Rollovers
10 x Overhead Squats (45/35)
10 x Behind The Neck Presses (45/35)

PART 2
Record the total pull-ups completed (maximum 20 per round).
Rest 1 minute between rounds.
Every 4 minutes on the minute for 5 rounds:
200m Run
10 x Deadlifts (225/155)
15 x Box Jumps (24/20)
20 x Pull-Ups

6
May

2015.05.06 | Performance

PART 1
500m Row
20 x Jumping Jacks
20 x Squats
10 x Pull-Ups
10 x Push Presses (45/35)
5 x Push Jerks (45/35)

PART 2
Every 2 minutes on the minute for 5 rounds:
10 x Presses @ 60% 1RM
10 x Toes To Bar

PART 3 (TIMECAP: 12 Minutes)
For time:
500m Row
2 x Rope Climbs (15 Feet)
200m Run
10 x Thrusters (135/95)
20 x Burpees

5
May

2015.05.05 | Performance

PART 1
400m Run
20 x Jumping Jacks
10 x Squats
10 x Front Squats (45/35)
10 x Presses (45/35)
20 x Sit-Ups

PART 2
Every minute on the minute for 10 rounds:
2 x Back Squats @75% 1RM

PART 3 (TIMECAP: 15 Minutes)
3 rounds for time:
10 x Power Snatches (95/65)
30 x Hip Extensions
50 x Double-Unders

4
May

2015.05.04 | Performance

PART 1
400m Run
20 x Jumping Jacks
20 x Squats
10 x No Jumping Burpees
10 x Strict Pull-Ups
10 x Hanging Power Cleans (45/35)

PART 2
6 minutes for rounds:
5 x Power Cleans (155/105)
10 x Push-Ups
15 x Sit-Ups

PART 3
Sum your rowing time for all 10 rounds then divide by 10 for your average 100m time.
Rest 30 seconds between rounds.
10 rounds:
100m Row