Monday 2.10.2020

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets) of:Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Station 2 – Alternating Leg V-Ups x 12-16 reps (touch with both hands)Station 3 – L-Seated DB Press x 8-10 reps @ 2111Station 4 – Tall Box Jumps x 5 reps(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)B. Complete as many rounds and reps as possible in 10 minutes of:5 Ring Rows (choose an angle that will make these challenging after the first couple of rounds)10 Box Step Ups w/KB in Goblet Hold15 Kettlebell Swings*Compare to 10.28.2019

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Snatch from pause at 2" below knee + Snatch + Overhead SquatBuild in load from approximately 60% to something heavy for todayOn your first rep of each set, pause for 2 seconds when the barbell reaches just below the knee.B. Complete as many rounds and reps as possible in 10 minutes of:10 Double-Unders1 Power Snatch (115/75 lbs)20 Double-Unders2 Power Snatches30 Double-Unders3 Power Snatches…and so on, following this sequence for 10 minutes.*Compare to 10.28.2019

"AEROBIC CAPACITY"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows5 Push-ups10 Hollow Rocks(the clock continues running during these sets)