Saturday 4.10.2021

"FITNESS" & "PERFORMANCE"

Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike Erg8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm)Rest 4 minutes, then…Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Ski8 Box JumpsRest 4 minutes, then…Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Echo Bike (or 100 Meter Run)8 Ball SlamsRest 4 minutes, then…Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Row8 Burpees*Please use your 4-minute rest period to wipe down your equipment before moving on.

"BURN"

A. Tempo BikeThree sets of:1 minute @ 70% (easy to moderate)30 Seconds @80-85% (moderate to hard)30 Seconds @ 60-70% (easy)30 Seconds @ 90% (hard)then…B. Muscular EnduranceAs many rounds as possible in 12 minutes, focusing on movement quality:3-4 Supinated Grip Strict Pull-ups (or Negatives) @31118-10 Single Leg Hip Thrusts each leg @20116-8 Tempo Push-ups @1111120ft Sandbag or Dual KB Front Rack Carrythen…C. SprintsFive sets of:3 Burpees6 Ball Slams20 Second Bike or Ski @ 95-100% (very hard — try to increase your effort slightly each set!)Rest 60-90 seconds

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here