Friday 11.16.2018

"FITNESS"  & "PERFORMANCE"

Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400/300 Meter SkiStation 2 – 30 Dumbbell Front Racked Walking Lunges (50/35 lb each hand)Station 3 – 15/10 Strict Pull-upsStation 4 – 800/600 Meter Bike ErgStation 5 – 30/20 Ring or Stationary DipsYour goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

"COMPETITION"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean x 2 repsBuild in load to today's heavy doubleEvery 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400/300 Meter SkiStation 2 – 30 Dual Kettlebell or DB Front Racked Walking Lunges (24/16 kg each hand)Station 3 – 15 Strict Pull-upsStation 4 – 800/600 Meter Bike ErgStation 5 – 30/20 Ring Dips

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run