Monday 2.17.2020

"FITNESS"

A. Three sets of:Romanian Deadlift x 6-8 reps @ 4111 tempoRest 45 secondsTempo Push-ups x 8-12 reps @ 1111 tempoRest 45 secondsSingle Arm Front-Racked KB Squat x 4-6/side @3111 tempoRest 45 secondsHollow Hold or Flutter Kicks x 30-40 secondsRest 45 secondsB. Every 3 minutes, for 12 minutes (4 sets):12/9 Calorie Echo Bike6 Burpees120-ft Sandbag Carry*The bike portion of this workout MUST be completed in 60 seconds or less each set.  Choose a number of Calories that allows you to do this relatively comfortably in the first two sets.

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):High Hang Clean + Hang Clean + CleanSuggested Loading Per Set (by %): 50, 55, 60, 65, 70, 75, 75-80, 80, 80+, 80+B. Every 3 minutes, for 12 minutes (4 sets):12/9 Calorie Echo Bike*6 Burpees120-ft Sandbag Carry*The bike portion of this workout MUST be completed in 60 seconds or less each set.  Choose a number of Calories that allows you to do this relatively comfortably in the first two sets.

"AEROBIC CAPACITY"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 5 sets*If using the C2 Bike, double the distances.