Saturday 3.14.2015

"FITNESS" & "PERFORMANCE"

A. Row 2 minutes for max metersRest 60 seconds, then...B. Complete as many rounds and reps as possible in 2 minutes of:10 Burpees10 Kettlebell SwingsRest 60 seconds, then...C. Complete as many rounds and reps as possible in 2 minutes of:10 Pull-ups10 Walking Lunge StepsRest 60 secondsD. Complete as many rounds and reps as possible in 2 minutes of:10 Box Jumps (step down)10 Push-upsRest 60 seconds, then...Repeat Parts A-D until you've gone through the circuit three times for max meters, and reps completed at each station (record Parts B-D in reps, with each full round being 20 reps).

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Row 5 minutes at moderate paceRest 2 minutes, then…Six sets of:Row 500m @85-90%Rest 2:30 between setsRest 2 minute, then…Row 5 minutes at easy pace