This group knows how to get the weekend started. #gamefaces
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Jump Rope Technique x 45-60 seconds
Rest 60 seconds
B. For time:
1000 Meter Row
50 Kettlebell Swings
AIM
A. Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
B. For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
SPORT
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds