Tuesday 10.22.2019

"FITNESS"

A. Three sets of:Front Squat x 4-6 reps @31X1Rest 60 secondsStrict Toes to Bar or Knees to Elbows x 6-8 repsRest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 9 minutes of:15/12 Calorie Assault Bike or 20/15 Calorie Concept 2 Bike Erg12 Kettlebell Swings9 Goblet Squats*Try to use the same Kettlebell for both movements; choose something that will challenge you.

"PERFORMANCE"

A. Take 15-20 minutes to build to today's heavy single CleanB. For time:9 Squat Cleans (185/115 lb)21 Chest-to-Bar Pull-ups15 Squat Cleans (135/95 lb)15 Chest-to-Bar Pull-ups21 Squat Cleans (95/65 lb)9 Chest-to-Bar Pull-ups

"BURN"

Warm-up:=Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 20-30 seconds
Interval 2 – Mountain Climbers x 20 secondsFollowed by…Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – V-Ups or Tuck-ups x 20 seconds
Interval 2 – Hand Plank Shoulder Taps x 30 repsThen..Every 2 minutes x 5 sets:200/150m Row @increasing effort each set30 Second Plank Hold or FLR on RingsRight into…Every 2 minutes x 5 sets:12/9 Calorie Assault Bike @increasing effort each set6 Ball Slams

“ENDURANCE”

90 Second Row @fast pace200m easy run60 Second Row @faster pace100m easy jog30 Second Row @fasterer pace50m easy walk15 Second Row @max effortRest 2 minutesx 4-5 sets