Saturday 11.17.2018

"FITNESS"  & "PERFORMANCE"

Against a 60-second running clock, complete:9 Deadlifts (155/105 lb)6 Hang Power Cleans (155/105 lb)3 Shoulder to Overhead (155/105 lb)Assault Bike x Max CaloriesThis workout will be completed in teams of three, with each teammate completing a full, 60-second interval, then resting as each of their teammates work. Teams will complete 10 rounds in this fashion (30 total minutes), leaving the monitor on the Assault Bike to keep a running total of Calories achieved. This total will be the team's score at the end of the 30-minute clock.The barbell loading should be something you can complete unbroken throughout the entire workout.  Choose wisely.

"COMPETITION"

Samesies

"ENDURANCE"

45 Minutes @ steady effort:1 Mile Assault Bike100 Meter Dual KB Front-Rack Walk (heavy)1000 Meter Row90 Second Plank (accumulated)800 Meter Run