What motivates you to push hard during a workout? Free treats?
FITNESS
A. Three sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds
B. “Team Tuesday”
Complete as many rounds as possible in 16 minutes of:
3 HSPU
6 Bar Dips
9 pull Ups
400 m run
Partner A will complete: 3 HSPU, 6 Bar Dips, 9 Pull ups
Partner B will run 400m while partner A completes one round of movements. If partner B finishes the run before partner A is done they must do ab mat sit-ups until partner A is done. If partner A finishes before Partner B they must do ab mat sit-ups until partner B returns from the run.
AIM
A. Take 12-15 minutes to build to a 1-RM Shoulder Press
B. “Team Tuesday”
Complete as many rounds as possible in 20 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
400 Meter Run
Partner A will complete: 3 HSPU, 6 Ring Dips, 9 Pull ups. Partner B will run 400m while partner A completes one round of movements. If partner B finishes the run before partner A is done they must do Plank Hold until partner A is done. If partner A finishes before Partner B they must do Plank Holds until partner B returns from the run.
SPORT
A. Three sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these are as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
C. Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
D. Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps