Monday 1.27.2020

"FITNESS"

A. Every 3 minutes, for 24 minutes (8 sets) for times:12/9 Calorie Bike Erg or Row9 Stationary Dips6 Alternating Dumbbell SnatchesChoose a load on the Dumbbell Snatch that will challenge you, but allow for unbroken sets. Y0u should be getting at least 45 seconds of rest between sets.B. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 — Reverse Snow Angels x 8-10 reps @2020 tempoMinute 2 — Hollow Hold x 30-40 seconds

"PERFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets) for times:12/9 Calorie Bike Erg or Row3/2 Ring Muscle-Ups (or 9/6 Ring Dips)3 Power Cleans*You may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Score as total load lifted each set (ie. 150 lbs x 3 successful attempts = 450 for that set). You may use as much time as they would like to accomplish the work in each period, but aim to have at least 45 seconds of rest before heading into your next round.B. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 — Reverse Snow Angels x 8-10 reps @2020 tempoMinute 2 — Hollow Hold x 30-40 seconds

“AEROBIC CAPACITY"

6 Minute Row6 Minute Bike6 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+4 Minute Row4 Minute Bike4 Minute Run or Ski(All at 80% effort)