Friday 1.20.2020

"FITNESS" & "PERFORMANCE"

"FR 50"For time:50/40 Calorie Echo Bike50 Alternating Dumbbell Snatches (50/35 lb)50 Wall Balls (20/14 lb to 10/9')50 Burpees (clap overhead, and hips fully open at the top)This is a new Full Range benchmark workout that will test your ability to maintain pacing through different movements, and push through the finish. Nothing too complex, just a pure test of Aerobic Power. Enjoy!  Be sure to note your time, as well as any modifications you made, for when we re-test toward the end of this training cycle.If, after completing this workout, you have the time and energy to do so, feel free to make up a strength session from this week that you missed.

“AEROBIC CAPACITY"

Every 3 minutes, for 30 minutes (10 sets):11/8 Calorie Row11/8 Calorie Bike Erg11/8 Calorie Ski Erg*scale the calories up or down to finish each round between 1:30-2:00; your pace should be sustainable from set to set with little to no drop-off in output.