January 14
Fitness & Performance
A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Push-Ups
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C.
Front Squat (Your warm up sets should always consist of the empty bar first, then 1 set of 5 reps @40%, 1X5@50%, 1X3@60%, then your work sets:
5@65%
5@75%
5+@85%
Note: Percentages are calculated using 90% of your 1-rep max (1RM). If you do not have a 1RM, then use the following formula to estimate your 1RM, then calculate 90%:
Estimated 1RM = (Weight x Reps x .0333) + Weight
(i.e. Est 1RM = (75lbs x 5 reps x .0333) + 75lbs = 87lbs)
D.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Rower