Tuesday, 3 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
6 Inch Worm-to-Push Ups
6 Wall Facing Overhead Squats
6 Good Mornings

CONDITIONING #1
In teams of 2, as many reps as possible in 20 minutes:
30 Lateral Barbell Burpees
30 Chest-to-Bar Pull Ups
30 Power Cleans***
***Power Clean weight increases each round.
Round 1 – 135/95#
Round 2 – 155/105#
Round 3 – 185/135#
Round 4 – 205/145#
Round 5  – AMRAP at 225/155#

Rest, clean up, move to the track, and warm up to start part 2 exactly 10 minutes after completing Conditioning #1, then:

CONDITIONING #2
Run with the same partner, staying within arms reach, for total distance:
5 minutes – Run; 2:30 – Rest
4 minutes – Run; 2:00 – Rest
3 minutes – Run; 1:30 – Rest
2 minutes – Run; 1 minute – Rest
1 minutes – Run
• If either partner strays outside of arms reach from the other, both immediately owe 5 Burpees for the 1st offense, 10 Burpees for the 2nd offense, 15 Burpees for the 3rd, etc.  This is still a race.  Do not dog it on the run just to stay close to your partner.  Push your partner and expect to be pushed by your partner.

EXTRA CREDIT (after class, if you have time)
GYMNASTICS BENCHMARK
For time:
20 Muscle Ups