Friday 7.26.2019

“FITNESS”

A. Every minute, on the minute, for 20 minutes (5 sets):Minute 1 – Front Squat x 5 reps*Minute 2 – Push-ups x 8-10 reps @ 2011 (scale these up to Ring Push-ups or Stationary Bar Dips if these are easy)Station 3 – Kettlebell Swings x 15-20 repsStation 4 – Rest*Build in load each set on the Front Squat, with the goal of establishing today's 5-RM by your final set.B. Complete as many rounds and reps as possible in 10 minutes of:5 Toes to Bar or 10 Hanging Knee Raises50-ft Dumbbell Walking Lunge (25-ft out and back)30 Second Plank from Elbows

"PERFORMANCE"

A. Take 20 minutes to build to today’s 1-RM Front Squat(Note this number, as we will be basing %'s off of it for the remainder of this cycle)B. Complete as many rounds and reps as possible in 10 minutes of:1 Hang Squat Clean (115/73#)1 Toes to Bar2 Hang Squat Cleans2 Toes to Bar….5 Hang Squat Cleans5 Toes to BarThen start back at 1.1, 2.2, etc.

“ENDURANCE”

Three sets for times:800 Meter Run or Ski1000 Meter Row2000 Meter BikeRest 4 minutes between sets