Tuesday 10.15.2019

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (4 sets) of:Station 1 – 15/10 Calories of Assault BikeStation 2 – 10 Hang Power Cleans (155/103 lb)Station 3 – 250/200 Meter RowStation 4 – 10 Burpee Box Jump-Overs (24″/20″)Station 5 – 12/9 Calorie Ski Erg*For each station, the goal is to work hard for 45-60 seconds, then rest and recover enough to complete the next interval.

"BURN"

A. Every minute, for 9 minutes (3 sets):Min 1 — 9/7 Calorie SkiMin 2 — 12/9 Calorie RowMin 3 — 14/11 Calorie Bike ErgRest 1 minute, then…B. 3 rounds, not for time (9 minute cap) of:10 Dumbbell Romanian Deadlifts10 Dumbbell Bent Over Rows10 Dumbbell Reverse Lunges10 Dumbbell Strict PressesRest 1 minute, then…C. Every minute, for 9 minutes (3 sets):Min 1 — 9/7 Calorie SkiMin 2 — 12/9 Calorie RowMin 3 — 14/11 Calorie Bike Erg*try to go faster on the second EMOM than you did on the first

“ENDURANCE”

30/21 Calorie Assault BikeRest 2 minutesx 2-3 sets+20/15 Calorie Assault BikeRest 90 secondsx 3-5 sets+10/7 Calorie Assault BikeRest 45 secondsx 5-7 sets