Tuesday 1.8.2019
"FITNESS"
A. Three sets for max reps of:45 seconds of Rowing (for Calories)Rest 45 seconds45 seconds of Strict Handstand Push-Ups or Seated Dumbbell PressesRest 45 seconds45 seconds of Ski Erg for CaloriesRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Push Presses (Barbell or Dumbbell)7 Toes to Bar or V-Ups
"PERFORMANCE"
A. Three sets for max reps of:45 seconds of Rowing for CaloriesRest 45 seconds45 seconds of Strict Handstand Push-upsRest 45 seconds45 seconds of Double-UndersRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Push Presses (135/95 lb)7 Toes to Bar
"COMPETITION"
A. Three sets for max reps of:45 seconds of Rowing for CaloriesRest 45 seconds45 seconds of Strict Handstand Push-upsRest 45 seconds45 seconds of Double-UndersRest 45 seconds45 seconds of Strict Supinated-Grip Pull-UpsRest 45 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Push Presses (135/95 lb)7 Toes to BarC. Ten sets of:100 Meter Run @90%Rest 60 secondsThese should feel fast. Think of holding best 400 Meter pace, or slightly faster.
"ENDURANCE"
(via @aerobiccapacity)2 sets:400m fast, 800m easyRest 1min300m faster, 600m easyRest 1min200m fastest, 400m easyRest 1min100m sprint, 200m easyRest: 4min b/t sets if RunningRest: 3min b/t sets if SkiingRest: 2min b/t sets if Rowing