Monday 7.15.2019

“FITNESS”

A. Every 3 minutes, for 24 minutes (8 sets) for times:Run 150 Meters12/9 Push-ups6 Alternating Dumbbell SnatchesChoose a load on the Dumbbell Snatch that will challenge you, but allow for unbroken sets.B. (Optional Accessory) Two or Three sets of:Supine Ring Rows x 8-10 repsRest as neededPlank or Weighted Plank x 30-40 secondsRest as needed

"PERFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets) for times:Run 150 Meters3 Ring Muscle-Ups (or 9 Ring Dips)6 Alternating Dumbbell SnatchesChoose a load on the Dumbbell Snatch that will challenge you, but allow for unbroken sets. Recommended Loads are 70/50 lb.B. (Optional Accessory) Two or Three sets of:Supine Ring Rows x 8-10 repsRest as neededPlank or Weighted Plank x 30-40 secondsRest as needed

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)