FRIDAY

09/14/18: FRIDAY

Warm Up: 5 minutes:

perform enough reps of each exercise to get body heated & loose

Work: 100’s

There will be a little twist from last weeks 100’s. You will perform exercises in pairs with time parameters.

1) 20 minutes: alternating exercises every other minute: Complete required reps every minute for 20 minutes. Remainder of minute is recovery for the next exercise.

Option: complete pull ups & dips in 1.5 minutes with remaining time being recovery. Repeat 10X

• 1st minute: pull up: 10 reps

• 2nd minute: dips: dips: 10 reps

• repeat the above 10X = 20 minutes

• 100 reps of each exercise: 200 total reps

2) 10 minutes: complete reps every minute for 10 minutes. Remaining time of minute is recovery

- push up: 10 reps

- kettle snatch: 10 reps (5R/ 5L): W: 18 -25 lbs M: 35 - 44 lbs

- 100 reps of each exercise: 200 total reps

3) 10 minutes: complete reps every minute for 10 minutes. Remaining time of minute is recovery.

- box jump: 5 reps: minimum height: 20”

- kettle 2 hand swing: 5 reps W: 44 - 53 lbs M: 63 - 72 lbs

- 50 reps of each exercise: 100 total reps

4) 10 minutes: complete reps every minute for 10 minutes. Remaining time of minute is recovery.

- dead lift: 5 reps: W: 95 lbs M: 185 lbs

- slam ball: 5 reps: W: 20 - 25 lbs M: 30 - 40 lbs

- 50 reps of each exercise: 100 total reps

Total work reps: 600, if completed. Happy Friday

Total work time: 50 minutes. Not including warm up & transition time between exercises.