Thursday 9.12.2019

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 2-3 reps (or Seated Rope Pulls to Standing x 3-5 reps)Ring Support Hold x 20-30 seconds (can scale to feet on the floor for support)Pistol Practice x 4-6 reps each leg (add weight if these are easy, or work on a progression)B. Every 3 minutes, for 12 minutes (4 sets):150/100 Meter Ski Sprint*Rest 3 minutes, and when the clock hits 15:00....C. Every 3 minutes. for 12 minutes (4 sets):15/10 Calorie Assault Bike Sprint**The goal of these sets is to start fast (but controlled), and to INCREASE your EFFORT with each set, with the last set of each portion ideally being your fastest.Oh, and all of your sprints must be completed in 50 seconds or less.

"BURN"

40 Second Bike @moderate20 second easy spin30 Second Bike @faster30 second easy spin20 Second Bike @fastest40 second easy spinx 2 rounds (try to get the same Cals both rounds)+10 minutes of:10 Lateral Box Walk Overs w/DBs10 DB Plank Rows10 DB See-Saw Presses (5 each arm)10 Hollow Rocks+40 Second Bike @moderate20 second easy spin30 Second Bike @faster30 second easy spin20 Second Bike @fastest40 second easy spinx 2 rounds (try to get the same Cals both rounds)

“ENDURANCE”

(via @aerobiccapacity)Run or Row Workout300 Meter @fast1 minute easy or walkx 4+800 Meter @ moderate2 minute rest+500 Meter @fast1 minute easy or walkx 2+600 Meter @ moderate2 minute rest+400 Meter @ fast1 minute easy or walkx 3