Thursday, May 9, 2013

A.
ADVANCED
Toes to Bar x AMRAP UNBROKEN 
zero seconds rest
Kipping HSPU x AMRAP UNBROKEN
zero seconds rest
Front Squats x AMRAP UNBROKEN @ 00x0 @ 70% of your 1RM.  As soon as you deviate from the tempo the set is terminated. 
REST 1 minute
5 sets 

 INTERMEDIATE
Toes to Bar - AMRAP in 60 sec
1 minute of rest
KIPPING HSPU - AMRAP in 60 sec
1 minute of rest
Front Squats x AMRAP IN 20 SEC @ 22X2 @ 35/45 lbs
REST 2 Minutes
5 sets

BEGINNER
Stall bar skin the cats 5 reps
rest 30 sec
downward dog eccentrics x 15 sec or 5 reps
rest 30 sec
front squats @ 22x2 x 5 reps (Go up in weight with each set).
Rest 1 minute
5 sets

B. Sandbag shuttle sprints - one end of turf to the other x 3  (At each end you must clean the bag 3 times per side) 20/35 lbs (Begin with cleaning the bag 3 times per side.
Rest 3 minutes
4 sets