111516 “Kick Off 100”

November 14, 2016

FITNESS & LIFESTYLE

METCON 1
For Time:
50 Calorie Row
50 Burpees

Rest about 10 Minutes between workouts (class can all start together)

METCON 2
“Kick Off 100”
10 Rounds
10 KB Swings (53,35)
10 Toe 2 Bar
10 Push Ups

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Long Interval
4 Rounds
1k Row
or
800m Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15-20 GHD Situps

 

SPORT & PERFORMANCE
A. WARM UP
4 Rounds
6 High Box Jumps (20,10 vest)
6 KB Turkish Get ups – 3 each side
6 Weighted Strict Pullups

B. OLY
Every 2 Minutes for 18 Minutes:

Sets 1-4 Power Snatch 4×60% 3×70% 2×77.5% 2×77.5%

Sets 5-9 Snatch Pulls 3×85% 3×95% 2×101% 2×105% 2×105%

C. METCON
WOD 1
8 Rounds
:30 Seconds Work :30 Seconds Rest
8 Power Snatches (75,55)
8 Lateral Barbell Burpees

Start and stop wherever you leave off on the :30second clock

Rest 10 Minutes

WOD 2
10 Rounds
10 KB Swings (53,35)
10 Toe 2 Bars
10 Push Ups

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