Tuesday 11.12.2019

"FITNESS"

A. Four sets of:Back Squat x 6 reps @ 3011Rest 45 secondsSingle-Leg Hip Bridge x 8 reps each leg @ 3011Rest 45 secondsBottom's Up Kettlebell Carry x 75 ft each armRest 45 secondsB. Against a 90-second running clock, complete:12 Kettlebell SwingsAssaut Bike x Max CaloriesRest 90 seconds between sets, and complete a total of 4 sets for max calories of Assault Bike.*Coaches Note: the goal of this workout is to accumulate the most calories possible across ALL FOUR sets; to this end, it would be wise to set a fast but sustainable pace on the Bike, as your rest time is relatively short between sets.

"PERFORMANCE"

A. Back SquatSet 1 – 3 reps @ 75-80%Set 2 – 2 reps @ 80-85%Set 3 – 1 rep @ 85-90%Set 4 – 3 reps @ 80-85%Set 5 – 2 reps @ 85-90%Set 6 – 1 rep @ 90-95%Set 7 – 3 reps @ as heavy as possibleRest 2-3 minutes between setsB. Against a 90-second running clock, complete:12 Kettlebell Swings (32/24 kg)Assaut Bike x Max CaloriesRest 90 seconds between sets, and complete a total of 4 sets for max calories of Assault Bike.*Coaches Note: the goal of this workout is to accumulate the most calories possible across ALL FOUR sets; to this end, it would be wise to set a fast but sustainable pace on the Bike, as your rest time is relatively short between sets.

"BURN"

A. Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:Assault BikeDumbbell Renegade Rows (Push-up, Row Left, Row Right)RowingWall BallsBear Crawlx 3 rounds (15 minutes)followed by…B.15 Second Assault Bike @max effort45 Second Assault Bike @easy recoveryx 5 roundsfollowed by…C. Three to Four rounds @steady pace:Bird-Dog x 8 reps/sideDumbbell Hammer Curls x 10 repsBanded Tricep Extensions x 12 repsFlutter Kicks x 30 seconds

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m