Thursday 11.8.2018

"FITNESS"

A. Four sets of:Deadlift x 6 reps @ 3111(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)Rest 45 secondsNose-to-Wall Handstand Hold x 30 secondsRest 45 secondsSupine Ring Rows x 8-10 repsRest 45 secondsB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:150 Meter Row100ft Sandbag Carry (50ft down and back)5 Burpee Box JumpsTeam members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 150 meters, Partner B will perform a 100ft Sandbag Walk, Partner A will perform 5 Burpee Box Jumps, and Partner B will row 150 meters – and so on for 12 minutes.

"PERFORMANCE"

A. Five sets of:Deadlift x 3 reps @ 75% of 1-RM(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)Rest 30 secondsHandstand Walk x 30-40 ft (or 20-30 Wall-Facing Shoulder Taps)Rest 2-3 minutesB. In teams of two, complete as many rounds and reps as possible in 12 minutes of:150 Meter Row100ft Sandbag Carry (50ft down and back)5 Burpee Box Jumps (30/24")Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 150 meters, Partner B will perform a 100ft Sandbag Walk, Partner A will perform 5 Burpee Box Jumps, and Partner B will row 150 meters – and so on for 12 minutes.

"COMPETITION"

Rest Day

"ENDURANCE"

1 Minute Assault Bike @70%1 Minute Assault Bike @80-85%1 Minute Assault Bike Easyx 10 sets