Friday 1.31.2020

*Reminder: No 6:30pm class tonight!

"FITNESS"

A. Three sets of:Overhead Squat x 6-8 repsRest 45 secondsTempo Push-ups x 8-10 reps @ 1111Rest 45 secondsBanded Good Morning x 10-12 reps @ 3011Rest 45 secondsPlank from Elbows x 45-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:14 Kettlebell Swings14 Box Jumps or Step-Ups  (step down)

"PERFORMANCE"

A. Every minute, on the minute, for 4 minutes:High Hang Snatch x 1 rep @50-65%Rest 1 minute after your last rep, and when the clock hits 4:00...Every 90 seconds, for 6 minutes (4 sets):Hang Snatch (from the knee) x 1 rep @65-80%Rest 90 seconds after your last rep, and when the clock hits 10:00...Every 2 minutes, for 10 minutes (5 sets):Snatch x 1 rep @80+%*Build in load to today's heavy single Snatch.B. Complete as many rounds and reps as possible in 7 minutes of:7 Power Snatches (95/65 lb)14 Box Jumps (24/20" -- step down)

"AEROBIC CAPACITY"

Every 7 minutes, for 35 minutes (5 sets):800 Meter Bike Erg400 Meter Row200 Meter SkiThe goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively