Monday 6.3.2019

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat x 10 repsStation 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111Station 3 – Single-Arm Dumbbell or Kettlebell Row (Left Arm) x 8-10 reps @ 2111Station 4 – Single-Arm Dumbbell or Kettlebell Row (Right Arm) x 8-10 reps @ 2111B. Complete as many rounds and reps as possible in 12 minutes of:3 Strict Pull-Ups6 Strict Handstand Push-Ups or L-Seated DB Presses9 Dumbbell Box Walk-Overs

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 10 reps @ 65-70%Choose a load for the last set of 10 that will challenge you, but can be completed without any excessive pauses between reps.B. Complete as many rounds and reps as possible in 12 minutes of:3 Bar Muscle-Ups6 Strict Handstand Push-Ups12 Box Jumps (30″/24″)

“ENDURANCE”

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.