Tuesday 6.11.2019

“FITNESS”

A. Three sets of:Dumbbell Bench Press x 6-8 reps @ 2011(try to increase weight from last week)Rest 45 secondsSide Plank x 30 seconds/sideRest 45 secondsBanded Triceps Extensions x 10-12 reps @ 1010Rest 45 secondsReverse Snow Angels x 12-15 reps (slow & controlled)Rest 45 secondsB. Against a 2-minute running clock, complete:12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)90-ft Dual Kettlebell Front Rack CarryPush-ups x Max Reps in remaining timeRest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 5 reps @ 70-75%*Set 2 – 5 reps @ 80-85%*Set 3 – 3 reps @ 85-90%*Set 4 – 2 reps @ 90%*Set 5 – Max reps @80%*Set 6 – Max reps @80%B. Against a 2-minute running clock, complete:12/9 Calorie Assault Bike (or 15/12 Calorie Concept 2 Bike Erg)90-ft Dual Kettlebell Front Rack Carry (use the heaviest KBs you can handle here)Push-ups x Max Reps in remaining timeRest 2 minutes between sets, and complete a total of 4 sets for max reps of Push-ups.C. (Optional Core/Scap Work) Three sets of:Side Plank x 30-40 seconds/sideRest as neededReverse Snow Angels x 12-15 reps (slow and controlled)Rest as needed

“ENDURANCE”

(via @aerobiccapacity)5min warm-up.8 sets:150m at fast “1-mile PR” pace,150m at moderate “jog” pace,150m at fast “1-mile PR” pace,150m at easy “walk” pace..5min cool-down.No additional rest between reps or sets.