Friday 11.6.2015

"FITNESS" & "PERFORMANCE"

A. Every two minutes, for 6 minutes (3 sets):Dumbbell Walking Lunge x 20 stepsGo heavy; the final steps should not be performed without struggle.B. Complete as many rounds and reps as possible in 4 minutes of:20 Double-Unders10 Air SquatsRest 2 minutes, then...C. Complete as many rounds and reps as possible in 4 minutes of:5 Dumbbell Man-Makers10/7 Calorie Assault BikeRest 2 minutes, then...D. Complete as many rounds and reps as possible in 4 minutes of:10 Push-ups10 Box Jumps (24/20") or Step-Ups

"COMPETITION"

*Note: Please view this week as a transition into our next training cycle, which will begin with a week of baseline testing starting Monday, November 9th. If you have any nagging injuries, or feel beat up in any way, use this week to focus on more restorative modalities, and come in next week feeling fresh.

"ENDURANCE"

Five or six sets of:1 Minute Single-Arm Farmer's Carry (switch halfway)1 Minute Assault Bike1 Minute Double Unders1 Minute Box Step Overs1 Minute Ski Erg1 Minute Rest