Tuesday 11.3.2020

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"FITNESS"

A. Three sets of:Alternating Top Down Dumbbell Bench Press x 6 reps each arm @ 20X1Rest 45 secondsRussian Kettlebell Swings x 12-15 reps (use the heaviest KB you can handle, and focus on an explosive extension of the hips and legs)Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsBent-Over Reverse Flies x 8-12 reps @2010Rest 45 secondsB. Every minute, on the minute, for 12 minutes (6 sets of each):Even minutes – 8-12 Burpees (45 second cap)Odd minutes – 30 Second Row for Max Calories

"PERFORMANCE"

A. Every 2 minutes, for 12 minutes (6 sets):Strict Shoulder Press x 1 repSuggested loads per set (by %): 80, 85, 90, 95, 95+, 95+Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:Every 3 minute, for 6 minutes (2 sets):Push Press x Max Reps @ 85% of today’s 1-RMB. Every minute, on the minute, for 12 minutes (6 sets of each):Even minutes – 12 BurpeesOdd minutes – 4 Power Cleans*This workout will be scored as total weight lifted across all 6 sets (ie. if you Power Clean 200 x 4 reps in a set, that set will be scored as 800). You may only make 5 attempts at a lift within any given minute. Go up or down in weight as needed to complete each set within the minute.

"AEROBIC DEVELOPMENT"

6 Minutes @85-90% effort:8/6 Calorie Ski8/6 Calorie Row8/6 Calorie BikeRest walk 2 minutesx 3-5 sets