Thursday 2.6.2020

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 -- Goblet or Dual KB Front Squat x 12-15 reps @ 3010Station 2 -- Supine Ring Rows x 10-12 reps @ 2111Station 3 -- Bottom's Up Kettlebell Carry x 100 ft each arm*Be strict on the tempos here! Hitting the top end of the rep range, at the prescribed tempo, should take a full 60 seconds on both the Squats and the Ring RowsB. In teams of three, alternating full rounds, complete as many rounds and reps as possible in 15 minutes of:10 Kettlebell Swings10/8 Calorie RowThe goal in this workout is to move as quickly as possible, thus minimizing your teammates' rest, and racking up as many rounds as you can in the 15-minute interval.

"PERFORMANCE"

A. Take 5 minutes to build to 70-80% of your 1-RM Front SquatRest 2 minutes, then...Every minute, on the minute, for 8 minutes:Speed Front Squat x 2 reps @20X0 tempo*The goal of these squats is maximal speed in the concentric portion of each rep, and no pause at the top or bottom of each rep. Recommended loading is 60-65% of your 1-RM.B. In teams of three, alternating full rounds, complete as many rounds and reps as possible in 15 minutes of:10 Kettlebell Swings (32/24 kg)10/8 Calorie RowThe goal in this workout is to move as quickly as possible, thus minimizing your teammates' rest, and racking up as many rounds as you can in the 15-minute interval.

"BURN"

A. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.then….B. Complete as many rounds and reps as possible in 18 minutes of:100m Run20 Box Step Ups200m Row60 Single Unders300m Bike Erg20 Abmat Sit-upsthen…C. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.

"AEROBIC CAPACITY"

300 Meter Row @80-90% aerobic paceRest walk 60 secondsx 12-15 rounds