Thursday 4.18.2019

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsBanded Tricep Extensions x 12-15 reps @ 2111Rest 45 secondsReverse Snow Angels x 15-20 reps (slow & controlled)Rest 45 secondsB. In teams of two, complete for time:2000 Meter Row*Partner 1 may only row while Partner 2 holds two Kettlebells in a front-racked position. Teammates may switch from rowing to the front-rack hold as frequently as they’d like, but no rowing can occur unless the other partner is in position.When the running clock reaches 10:00…C. Every 2 minutes, for 6 minutes (3 sets):Front-Leaning Rest on Rings x 60 secondsWork in teams of 2, and try to accumulate as much time in support hold as possible during your 60-second window.

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 2-4 reps @ 20X1Try to increase from loads used on 4.9.2019B. In teams of two, complete for time:2000 Meter Row*Partner 1 may only row while Partner 2 holds two Kettlebells in a front-racked position. Teammates may switch from rowing to the front-rack hold as frequently as they’d like, but no rowing can occur unless the other partner is in position.When the running clock reaches 10:00…C. Every 2 minutes, for 6 minutes (3 sets):Front-Leaning Rest on Rings x 60 secondsWork in teams of 2, and try to accumulate as much time in support hold as possible during your 60-second window.

"COMPETITION"

Same as "Performance"

"ENDURANCE"

3 sets on the Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets