Tuesday 11.27.2018

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 1-3 reps (or Laying to Standing Rope Climbs x 3-5 reps)Kettlebell or Dumbbell Windmills x 4-6 rep/sideGoblet Russian Step Ups x 6-8 reps/legRing Dips x 8-12 reps @10X1 (1-second hold at the top of each rep)B. Against a 90-second running clock:Assault Bike 12/9 CaloriesBurpees x Max Reps in remaining timeRest 90 seconds between sets, and complete a total of 6 sets for max reps of Burpees. The Assault Bike portion of each set should take no more than 45-60 seconds to complete.

"COMPETITION"

A. Three sets, not for time, of:Legless Rope Climbs x 2-3 repsKettlebell or Dumbbell Windmills x 4-6 reps/sideGoblet Russian Step Ups x 6-8 reps/legRing Dips x 8-12 reps @10X1 (1-second hold at the top of each rep)B. Against a 90-second running clock:Assault Bike 15/12 CaloriesBurpees x Max Reps in remaining timeRest 90 seconds between sets, and complete a total of 6 sets for max reps of Burpees. The Assault Bike portion of each set should take no more than 45-60 seconds to complete.

"ENDURANCE"

750 Meter Ski1000 Meter Row2 Mile Assault BikeRest 5 minutes2 Mile Assault Bike1000 Meter Row750 Meter Ski*Goal is same time for each portion