Monday 11.19.2018

"FITNESS"  & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squats x 6 reps each leg @ 3011(hold a Barbell in a Back-Rack position, or a KB or DB in a Goblet hold)Rest 60 secondsSingle Arm Trap-3 Raise x 8 reps each arm @ 2111Rest 60 secondsSide Plank x 30 seconds/sideRest 60 secondsB. For time:75 Double Unders50 Wall Balls (20/14 lbs)25 Burpees50 Wall Balls (20/14 lbs)75 Double Unders*Sub for Double Unders is 150 Single Skips or 200 Meter Run

"COMPETITION"

A. Every two minutes, for 12 minutes (6 sets):2 Squat Cleans @70+% of 1-RM20-30 ft Handstand WalkBuild in load over the 6 sets of Cleans.B. Three sets of:Bulgarian Split Squats x 6 reps each leg @ 3011Rest 60 secondsSingle Arm Trap-3 Raise x 8 reps each arm @ 2111Rest 60 secondsSide Plank x 30 seconds/sideRest 60 secondsC. For time:75 Double Unders50 Wall Balls (20/14 lbs)25 Burpees50 Wall Balls (20/14 lbs)75 Double Unders

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3