Thursday 12.26.2019

Holiday Week Schedule:Thursday (12/26): 8a BURN, 9a, 430P, 530PFriday (12/27): Regular Schedule except NO 630P

"FITNESS" & "PERFORMANCE"

Against a 3-minute running clock, complete:Row 500 MetersWall Balls (20/14 lb) x Max RepsRest 2 minutes, then...Against a 3-minute running clock, complete:Run 400 MetersPower Cleans (165/105 lb) or Kettlebell Swings x Max RepsRest 2 minutes, then......repeat for a total of three sets of each couplet. Score as total reps completed across all six sets.

"BURN"

A. Every minute, on the minute, for 12 minutes (3 sets):Minute 1 — 40 Second Row @85-90%Minute 2 — 1 Turkish Get Up each armMinute 3 — 40 Second Ski @85-90%Minute 4 — 40 Second Wall SitB. Complete as many rounds and reps as possible in 10 minutes of:10 Dumbbell Plank Rows10 Dumbbell Walking Lunges10 V-Ups100 Meter Run or 200 Meter Bike ErgC. Two sets of:20-30 Banded Biceps Curls20-30 Banded Tricep Extensions20-30 Seconds of Side Plank each Side

“ENDURANCE”

2 x 4000 Meter Row w/rate change.*Row two 4000 meter pieces. In each piece, row the first 2000m @ 22 s/m. Then the next 1000m @ 24 s/m; 500m @ 26 and 500m @ 28. Rest 4 minutes between sets