physical. 11/29/14

    Dawn. Sled drag.
    Dawn. Sled drag. (20yd. @ 335lb.)

    2-arm ground-to-overhead:

    3 x 3 @ as heavy as possible in each

    Rest as needed between sets, and scale weight up/ down as needed. Use power clean + push press/ push jerk, power snatch, or any other 2-arm variation you are proficient in.

    Then:

    1-arm ground-to-overhead:

    5 x 2L, 2R @ as heavy as possible in each

    Rest as needed between sets, and scale weight up/ down as needed. Use kettlebell clean + push press/ push jerk, dumbbell power snatch, or any other 1-arm variation you are proficient in. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”.

    And then:

    250 situpspick your path.

    – Make challenging choices throughout- no sandbagging.
    – Sets of 25 reps- no more, no less (10 total sets).
    – Movements may be repeated within workout, but not in order.*
    – Rest as little as possible, and hustle in the transitions.

    Sit-up variations:

    Abmat
    V-up
    Knees-to-elbows
    360
    Hollow rock/ hold (1 minute= 1 set)
    Superman hold/ rock (1 minute= 1 set)
    Rocking chair
    L-sit (1 minute= 1 set)
    Elevator
    Ab wheel
    Kayak**

    *If you’ve been with us 6 months or more, you may only use Abmat in 1 of the 14 rounds. 6 months or less- maximum of 3.
    **Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.