Monday 3.18.2019

"FITNESS"

A. Three sets of:Filly Carry x 75 feet each sideRest 45 secondsHalf-Kneeling Banded Face-Pulls x 8-10 reps each sideRest 45 secondsFlutter Kicks x 20-30 seconds (if these are easy for you, hold two DBs or KBs in a lockout during the movement)Rest 45 secondsB. Every 5 minutes, for 25 minutes (5 sets) for times of:500 Meter Row20 Kettlebell SwingsNote weight of kettlebell used and time to complete each set.

"PERFORMANCE"

A. Take 12-15 minutes to build to approximately 80% of your 1-RM Power Clean + Jerk (Split Jerk or Push Jerk)and then…B. Every 5 minutes, for 25 minutes (5 sets) for max load:500 Meter Row5 Power Clean & JerksYour goal is to lift as much as possible over the course of the 25 Clean & Jerk attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.*Thank you to our friends at Invictus for inspiring this workout!

"COMPETITION"

Same as "Performance"

"ENDURANCE"

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 8 sets