Tuesday 10.1.2019

"FITNESS"

A. Three sets of:Romanian Deadift x 6-8 reps @ 3011Rest 45 secondsTall Box Jump x 4-6 reps (jump up, step down -- use this to practice jumping to a higher box than you normally do, without the fatigue of being mid-workout; focus on good jumping and landing mechanics)Rest 45 secondsBottom's Up KB Carry x 75ft/sideRest 45 secondsB. Every minute, on the minute, for 16 minutes (4 sets) for max reps/calories:Minute 1 – 45 seconds of Assault Bike (for calories)Minute 2 – 45 seconds of Mountain ClimbersMinute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict PressMinute 4 – 50 Meter Recovery Jog/Walk

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Power Clean x 2 repsSuggested loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+, 80+B. Every minute, on the minute, for 16 minutes (4 sets) for max reps:Minute 1 – 45 seconds of Assault Bike (for calories)Minute 2 – 45 seconds of Double-UndersMinute 3 – 45 seconds of Strict Handstand Push-UpsMinute 4 – 50 Meter Recovery Jog/Walk

"BURN"

30 Second Bike Erg @moderate30 Second Bike Erg @easy30 Second Bike Erg @hard30 Second Bike Erg @easyx 4 rounds+Rest 2 minutes+Complete as many rounds and reps as possible in 10 minutes of:10 DB Reverse Flies10 V-Ups10 DB Curl to Press10 DB Box Step-Ups+Rest 2 minutes+100m Ski Sprint100m recovery jogx 3

“ENDURANCE”

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.