Thursday 12.19.2019

"FITNESS"

A. Three sets of:Turkish Get Up x 2-3 reps each armRest 45 secondsBent Over Reverse Flies x 10-12 repsRest 45 secondsL-Sit or Tuck Sit x 30-40 seconds (accumulated)Rest 45 secondsB. In teams of two, complete as many rounds and reps as possible in 18 minutes of:150 Meter Row12 Single Arm Push Dumbbell Push Presses (6 each arm -- as heavy as you can handle here)120-ft Suitcase Carry (60 feet each side)12/9 Push-ups*This workout will be completed in a “follow-the-leader” fashion: Partner 1 performs a 150 Meter Row, then Partner 2 performs a50 Meter Row; Partner 1 performs 10 Single Arm Dumbbell Push Presses , then Partner 2 performs 12 Single Arm Dumbbell Push Presses; and so on, for 30 minutes. Only one partner can be working at a time, and Partner 1 cannot move on to the next movement until partner 2 is finished.

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets) of:1 Push Jerk + 2 Split JerksBuild over the course of the 8 sets to something heavy for today.B. In teams of two, complete as many rounds and reps as possible in 18 minutes of:150 Meter Row12 Single Arm Push Dumbbell Push Presses (6 each arm -- as heavy as you can handle here)120-ft Suitcase Carry (60 feet each side)9/6 Ring Dips*This workout will be completed in a “follow-the-leader” fashion: Partner 1 performs a 150 Meter Row, then Partner 2 performs a50 Meter Row; Partner 1 performs 12 Single Arm Dumbbell Push Presses , then Partner 2 performs 12 Single Arm Dumbbell Push Presses; and so on, for 30 minutes. Only one partner can be working at a time, and Partner 1 cannot move on to the next movement until partner 2 is finished.

"BURN"

A. Three or Four Rounds, not for time (12 minute cap):150m Ski120-ft Filly Carry (switch halfway)30-Second Hollow Hold15 Air Squats2 Wall ClimbsB. Three sets of:20 Seconds of Dumbbell Push Presses20 Seconds of Dumbbell Box Step UpsRest 20 seconds60 Second Row @increasing effort (increase pace every 15 seconds)Rest walk 60 secondsRest an additional 60 seconds, then…C. Six sets of:20 Seconds of Ball SlamsRest 10 seconds20 Seconds of Bike ErgRest 10 seconds

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds