Friday 2.1.2019

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Station 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Single Arm Dumbell Row x 8 reps @ 2111 (Left)Station 3 – Sandbag Hold (at chest) x 45 secondsStation 4 – Single Arm Dumbell Row x 8 reps @ 2111 (Right)B. Complete as many rounds and reps as possible in 9 minutes of:12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm)9 Goblet Squats w/Dumbbell6 Toes to BarC. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Snatch x 2 repsBuild in load to today's heavy double.B. Complete as many rounds and reps as possible in 9 minutes of:3 Power Snatches (135/95 lbs)6 Overhead Squats (135/95 lbs)9 Toes to BarC. Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)Station 2 – Bottom’s Up Kettlebell Carry x 75 feet each arm

"COMPETITION"

Same as Performance

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1