Tuesday 12.3.2019

"FITNESS"

A. Three sets of:Strict Pull-ups x 6-8 reps @2110(if you’re still working on your first pull-ups, try 3-5 Negative-Only Pull-ups @51A1 tempo — A=Assist)Rest 60 secondsBottom's Up Kettlebell Carry x 75ft/sideRest 60 secondsFlutter Kicks x 30-40 secondsRest 60 secondsB. Every 8 minutes, for 24 minutes (3 sets) for times:500 Meter Row300ft Farmer's Carry (75ft down and back x 2)25/20 Calorie Assault BikeModify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

"PERFORMANCE"

A. Three sets of:Weighted Pull-Up x 2-3 reps @ 21X0Rest 15-20 secondsStrict Pull-Up x Max Reps @ 20X0Rest 15-20 secondsL-Sit x 30-40 seconds (accumulated)Rest 2 minutes*Warm-up first so that all three sets of Weighted Pull-ups are challenging.B. Every 8 minutes, for 24 minutes (3 sets) for times:500 Meter Row300ft Farmer's Carry (75 feet down and back x 2)25/20 Calorie Assault BikeModify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets.

"BURN"

30 Second Bike @80%30 Second Bike @easy30 Second Bike @95%30 Second Bike @easyx 5 roundsthen..7 minutes @high effort:150m Row10 Plate Ground to Overhead10 Jumping LungesRest 2 minutes, then…7 minutes @high effort:8 Calorie Assault Bike10 Dumbbell Push Presses12 V-Ups

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:500m at moderate pace,400m at fast pace,300m at faster pace,200m at fastest pace,100m at max effortRest: 100m walk b/t all reps and sets.