Thursday 6.6.2019

“FITNESS”

A. Three sets of:Front Squat x 6 reps @ 3011(try to go heavier than last week's sets)Rest 45 secondsKettlebell Windmills x 4-6 reps/side @ 4011Rest 45 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 45 secondsB. Five sets for max reps of:30 Seconds of Assault Bike (for Calories)Rest 30 seconds30 Seconds of Double UndersRest 30 seconds30 Seconds of Front-Leaning Rest on Rings (hold for as much time as you can during the 30 second interval)Rest 30 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Front Squat x 3 reps*Sets 1-2 – 75-80%*Sets 3-4 – 80-85%*Set 5 – 85% or moreB. Five sets for max reps of:30 Seconds of Assault Bike (for Calories)Rest 30 seconds30 Seconds of Double UndersRest 30 seconds30 Seconds of Front-Leaning Rest on Rings (hold for as much time as you can during the 30 second interval)Rest 30 seconds

“ENDURANCE”

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.