FITNESS
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm
B. In teams of two, with only one person working at a time, perform 80 reps each for time of:
Kettlebell Swings
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
*Partition your reps as you see fit.
AIM
A. Every 2 minutes, for 16 minutes (8 sets):
2-Position Clean
(mid-thigh, and then from the floor)
B. In teams of two, with only one person working at a time, perform 30 reps each for time of:
135/95 lb Ground to Overhead
Immediately followed by…
In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar
Partition your reps as you see fit.
SPORT
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.
A. Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110
B. Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds
C. Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed
D. Three sets of:
100 Calories of Assault Bike
Rest 4 minutes