Friday 6.21.2019

“FITNESS”

A. Three sets of:Back Squat x 6-8 reps @ 30X1(Try to exceed the weights you used last week)Rest 60 secondsSingle Arm Trap-3 Raise x 8-10 reps each side @ 2111Rest 60 secondsMedicine Ball Hamstring Curls x 10-15 reps @ 2111Rest 60 secondsB. In teams of four, relay to complete as many calories as possible in 12 minutes of:30 Second Assault Bike6 BurpeesAs soon as the biking partner is finished with their interval, the next teammate can hop on. If you do not have a team of four, simply start your sets every 2 minutes, and repeat for a total 6 sets.

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 85%*Set 4 – 2 reps @ 90%*Set 5 – 1 rep @ 95%*Set 6 – 6 reps @ 80-85%Rest 2 minutes between setsB. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:3 Power Cleans (185/135 lbs)6 Burpees Over the Barbell (can be a lateral hop)Race through each round as quickly as possible, knowing that you will be getting 3:1 rest. Choose a loading that allows for fast, touch-and-go reps.

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.