Monday 9.30.2019

"FITNESS"

A. Three sets of:Double Kettlebell or Goblet Alternating Reverse Lunges x 6-8 reps each leg @ 2011Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each side @ 2111Rest 60 secondsStrict Hanging Leg Raise or Strict Hanging Knee Tuck x 6-10 reps @2110Rest 60 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls12 Burpees*If 12 Burpees takes you more than 45 seconds to complete, scale these to No-Push-up Burpees.

"PERFORMANCE"

A. Three sets of:Barbell Front-Racked Reverse Lunges x 4-6 reps each leg @ 40X1Rest 60 secondsStrict Weighted Pull-up x 2-3 reps + Strict (Unweighted) Pull-up x Max Reps(Complete 2-3 Strict Weighted Pull-ups, drop down and rest 10-15 seconds, then perform a max set of Strict Pull-ups with no weight)Rest 60 secondsWeighted Flutter Kicks x 30-40 secondsRest 60 secondsB. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:12 Wall Balls (20/14 lb)12 Burpees*Want an extra challenge? Scale the Wall Ball weight up to 30/20 lb.

“ENDURANCE”

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.