Wednesday-Friday 180110-12 – Competition

Wednesday 1/10
Accessory Work
3 rounds/arm, complete all reps with same kettlebell on one arm before moving to the other side.
5 Single Arm Push Press
5 Single Arm Waiters Squat
5 Single Arm Thruster
5 Single Arm Overhead Squat
5 Single Arm Sots Press
Then……
50 Empty Bar Overhead Squats

CFE
Team Conditioning

0-12 minutes:
Minute 1: Row for Calories
Minute 2: American Kettlebell Swings (24/16)
Minute 3: Rest

13-24 minutes:
Minute 1: Row for Calories
Minute 2: Max Handstand Push ups
Minute 3: Rest

25-36 minutes:
Minute 1: Row for Calories
Minute 2: Muscle Ups
Minute 3: Rest

Thursday 1/11
Rest Day

Friday 1/12
Warm up
2 Rounds of
10 m Spiderman Crawl
5 Yoga Push Ups
20 s Handstand Hold with hands as close as possible, balance against wall if needed
10 m Forward Walking Lunges
10 m Reverse Walking Lunges

All Levels
A. 9 minute AMRAP:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

Immediately after, find max Snatch in 6 minutes.

B. 4 rounds not for time of:
20 Alternating Front or Back Rack Box Step Ups (45/35)
Note: scale weight down if set takes longer than 90 seconds.
30 second Overhead Barbell Hold (95/65)

Here’s what’s on tap for Saturday’s Competition classes:

Warm up
2 Rounds of
10 Push Up Shoulder Tap
10 m Crab Walk
5/arm Single Arm Ring Row

A. For time:
100 Assault Bike Calories

B: “Marston”
20 minute AMRAP:
1 Deadlift (405/315)
10 Toes to Bar
15 Bar Facing Burpees

C. 5 rounds of:
10 Ring Rows (wear a weight vest if you have one)
10 second Bottom of Ring Dip Hold
5 Ring Dips
Then for quality, rest as needed….
40 Kips on Rings