A. Three sets of:
Bench Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B. Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
*This portion will take exactly 20 minutes.
A. Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
B. Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
*This portion will take exactly 20 minutes.
A. Every 2 minutes, for 6 minutes (3 sets):
Press in Snatch x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
C. Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups immediately followed by…
Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)
D. Every 6 minutes, for 18 minutes (3 sets) for times of:
Row 1000/800 Meters
20 Burpees Over the Concept 2
No CFOIB Kids Today! Schools are out for Parent/Teacher conferences and remember, CFOIB Kids will follow Brunswick County School schedule. When schools are out, CFOIB Kids are out! See you Thursday @ our regular time 4:30.