30 September 2015 30 September 2015
Wednesday 30 September 2015 '30 September 2015'

mean faceReminder we will be closed for the evening classes on Friday of this week and all day Saturday for the FitCon competition in Greenville. Come out and support your friends and who knows…..maybe set a new goal for yourself.

1. Warm-up level 2
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 Hip extensions
20 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @62.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-75% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Interval Work
AMRAP 15 minutes – Climb the ladder
10 Double-unders
1 Muscle-up
20 Double-unders
2 Muscle-ups
30 Double-unders
3 Muscle-ups
40 Double-unders
4 Muscle-ups
Rest 1 minute
50 Double-unders
5 Muscle-ups
60 Double-unders
6 Muscle-ups
Rest 1 minute
70 Double-unders
7 Muscle-ups
80 Double-unders
8 Muscle-ups
Rest 1 minute
90 Double-unders
9 Muscle-ups
Rest 1 minute
100 Double-unders
10 Muscle-ups
Rest 1 minute
And so on (keep resting after each round if you make it that far)…

Extra, pick one of the following

4a.
3 Rounds
16 Single arm dumbbell squat snatch 70/50lbs
Run 400m

4b.
5 Rounds
1 Minute max burpees
1 Minute max effort swim
Rest 1 minute

4c.
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.

1. Warm-up level 1
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 Hip extensions
20 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @62.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-75% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Interval Work
AMRAP 15 minutes – Climb the ladder
10 Double-unders
1 c2b plus one ring dip
20 Double-unders
2 c2b plus two ring dip
30 Double-unders
3 c2b plus three ring dip
40 Double-unders
4 c2b plus four ring dip
Rest 1 minute
50 Double-unders
5 c2b plus five ring dip
60 Double-unders
6 c2b plus six ring dip
Rest 1 minute
70 Double-unders
7 c2b plus seve ring dip
80 Double-unders
8 c2b plus eight ring dip
Rest 1 minute
90 Double-unders
9 c2b plus nine ring dip
Rest 1 minute
100 Double-unders
10 c2b plus ten ring dip
Rest 1 minute
And so on (keep resting after each round if you make it that far)…

1. Warm-up Base
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 supermans
10 Empty bar thrusters

2. Strength
SPEED Back Squat – 8×3 @62.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-75% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Interval Work
AMRAP 15 minutes – Climb the ladder
10 single-unders
1 ring row plus one bench dip
40 single-unders
2 ring row plus one bench dip
60 single-unders
3 ring row plus one bench dip
80 single-unders
4 ring row plus one bench dip
Rest 1 minute
100 single-unders
5 ring row plus one bench dip
120 single-unders
6 ring row plus one bench dip
Rest 1 minute
140 single-unders
7 ring row plus one bench dip
160 single-unders
8 ring row plus one benchdip
Rest 1 minute
180 single-unders
9 ring row plus one bench dip
Rest 1 minute
200 single-unders
10 ring row plus one bench dip
Rest 1 minute
And so on (keep resting after each round if you make it that far)…

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