Tuesday 10.13.2020

*Our In-House Virtual Competition runs all next week, starting Monday (10/19)! Ask your coaches for details, or check out the Facebook Event Page for more info.

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @ 20X1(try to increase loads from 10.2.2020)Rest 45 secondsRussian Step-Ups x 8-10 reps each legRest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Against a 60-second clock, complete:9/7 Calorie Echo BikeMax Reps of Alternating Single Arm Devil's PressesRest 60 seconds, and complete five sets for max reps.

"PERFORMANCE"

A. Four sets of:Deadlift x 3-4 reps(Goal is to complete all of your sets at 75% or more of your 1-RM)Rest 20 secondsTall Box Jumps x 4-6 reps(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest 2-3 minutesB. Against a 60-second clock, complete:9/7 Calorie Echo BikeMax Reps of Alternating Single Arm Devil's Presses (50/35 lb)Rest 60 seconds, and complete five sets for max reps.

"AEROBIC DEVELOPMENT"

250 Meter Row/Ski OR 500 Meter Bike ErgRest 45 secondsx 12-16 rounds*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.