Tuesday 3.12.2019

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 6-8 reps @ 21X1Rest 60 secondsReverse Snow Angels x 12-15 repsRest 60 secondsSide Plank x 30-45 seconds each sideRest 60 secondsB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump or Step-OversThese should be high intensity, sprint sets.

"PERFORMANCE"

A. Take 15-18 minutes to build to today's 2-RM Bench PressB. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump-Overs (24″/20″)These should be high intensity, sprint sets.

"COMPETITION"

A. Every 90 seconds, for 12 minutes (8 sets):Hang Power Clean + Push Jerk + Split JerkBuild over the sets from 50-80% of your 1-RM Clean & JerkB. Take 15-18 minutes to build to today's 2-RM Bench PressC. Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters15 Burpee Box Jump-Overs (24″/20″)These should be high intensity, sprint sets.

"ENDURANCE"

5 rounds @sustained effort20/15 Calorie SkiRest walk 1 minute200 Meter RunRest walk 1 minute20/15 Cal RowRest walk 1 minuteRest 2 minutes, then...3 rounds for time of:20/15 Calorie Ski200 Meter Run20/15 Calorie Row