September 12, 2015 admin


1. 10mins:  Barbell Tech Work

2. Every :60 x 20 Sets (in teams of 2 – each person does 10 sets):

5 Push Ups
15 Double Unders
Max Airdyne Calories w/time remaining

Notes:  Share 1 Bike and record total calories at the end – Push Ups and Jump should be done in under :30 to allow :30 on the Bike – go hard each Bike Ride.

Competitor’s Program

1. Hang Power Clean – build to max for the day

2. 3×3-4 Press, 31X1, rest as needed – add KB’s on each side with bands hanging from the bar

3. 25mins on Airdyne at easy pace – every 5mins do :45 of a core movement of your choice – do a different movement each time

“I have but one lamp by which my feet are guided, and that is the lamp of experience.” – Patrick Henry

Benefits of Spending Time In The Great Outdoors

Leave a Reply

Your email address will not be published. Required fields are marked *