Friday 11.22.2019

"FITNESS"

A. Three sets of:Half-Kneeling Landmine Press x 6-8 reps each arm @20X1Rest 45 secondsSingle Leg Hip Bridge x 8-10 each side @2011Rest 45 secondsBanded Face Pulls x 10-12 @21X1Rest 45 secondsFlutter Kicks x 30-40 secondsRest 45 secondsB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:12/9 Calorie Ski Erg9 Double Kettlebell DeadliftsAs soon as the Ski Erg is available, the next teammate jumps on and starts their cals.

"PERFORMANCE"

A. Five sets of:Push Press x 3 reps @ 11X2Rest 2 minutesNote the tempo – pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Try to build off of your sets from 11.11.2019B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:12/9 Calorie Ski Erg3 Power Cleans (185/135 lb)As soon as the Ski Erg is available, the next teammate jumps on and starts their cals.  If the prescribed loading on the Power Clean is too heavy (or too light), shoot for 75-80% of your 1-RM.If you missed yesterday's Back Squat session, and want to complete that instead, use Part B to do so.

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m