Thursday 1.16.2020

"FITNESS"

A. Three sets of:Single Arm Dumbbell or Kettlebell Bench Press x 8-10 reps each arm @2011Rest 45 secondsBanded Face Pulls x 10-12 reps @21X1Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 — 400/300 Meter Bike ErgMinute 2 — 120-ft Dual Kettlebell Front Rack CarryMinute 3 — 200/150 Meter RowMinute 4 — 30-Second Front-Leaning Rest on Rings

"PERFORMANCE"

A. Four sets of:Tempo Bench Press x 5 reps @ 21X1(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)Rest 2-3 minutesB. Every minute, on the minute, for 16 minutes (4 sets):Minute 1 — 400/300 Meter Bike ErgMinute 2 — 120-ft Dual Kettlebell Front Rack CarryMinute 3 — 200/150 Meter RowMinute 4 — 30-Second Front-Leaning Rest on Rings

"BURN"

A. Every minute, on the minute, for 6 minutes:2 Turkish Get Ups (1 each arm)Build in load over the sets to something heavy for today.B. Complete as many rounds and reps as possible in 12 minutes of:10/7 Calorie Ski60-ft Sandbag Carry10 Push-ups or Banded Push-ups120ft Shuttle Run (30ft down and back x 2)Rest walk 40 seconds after each roundRest 1 minute, then…C. Three rounds of:1 minute of Bike Erg or Echo Bike1 minute of Strict Pull-ups1 minute of Plank Hold

“AEROBIC CAPACITY"

Every 3 minutes, for 30 minutes (10 sets):11/8 Calorie Row11/8 Calorie Bike Erg11/8 Calorie Ski Erg*scale the calories up or down to finish each round between 1:30-2:00; your pace should be sustainable from set to set with little to no drop-off in output.