Fitness:
Three sets of:
Front Squat x 6-8 reps @ 30×1
Rest 60 seconds
Double Leg Hamstring Curls x 8-10 @ 3111
Rest 60 seconds
Wall Slides x 5 @ 3131
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
Performance:
Every 3 minutes for 15 minutes (5 sets)
Overhead Squat x 5 @ 20×1
Fitness:
Against a three-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Air Squats x 6 reps
Russian KB Swings x 9 reps (53/35)
Repeat for a total of four (4) sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Performance:
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of 4 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
*Compare with 11/26/14, one year ago.