Tuesday 2.4.2020

"FITNESS"

A. Three sets of:Landmine Press x 8 reps each arm @ 2011Rest 45 secondsBent Over Reverse Flies x 10-12 repsRest 45 secondsHeavy Farmer's Carry x 150 feetRest 45 secondsB. Complete as many rounds and reps as possible in 5 minutes of:Dumbbell Complexes(Complex = push-up, row left, row right, power clean, push press)Compare to 9.21.2018Choose a loading that will challenge you to complete 15-20 reps over the 5-minute period, or use the same loads you used last time, and try to improve upon your score. Looking for an "RX" recommendation? -- try 50/35 lb each hand.C. (Optional Accessory Work) Two sets of:Glute Bridge Dumbbell Floor Press x 12-15 reps @ 2011Rest 60 secondsBanded Row from Side Plank (can scale to knees on the floor) x 8-12 reps/side @ 2111Rest 60 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):(Power Clean + Push Jerk) x 2 repsBuild over the sets to establish a 2-RM Power Clean & Jerk.B. "Grace"For time:30 Ground to Overhead (135/95 lb)Compare to 9.21.2018C. (Optional Accessory Work) Two sets of:Glute Bridge Dumbbell Floor Press x 12-15 reps @ 2011Rest 60 secondsBanded Row from Side Plank (can scale to knees on the floor) x 8-12 reps/side @ 2111Rest 60 seconds

"BURN"

A. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.then….B. Complete as many rounds and reps as possible in 18 minutes of:100m Run20 Box Step Ups200m Row60 Single Unders300m Bike Erg20 Abmat Sit-upsthen…C. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.

"AEROBIC CAPACITY"

On the Assault Bike:1 Minute @ easy pace30 Seconds @ moderate30 Seconds @ easy30 Seconds @ tough30 Seconds rest walkx 10 rounds