Tuesday 6.25.2019

“FITNESS”

A. Three sets of:Barbell or Dumbbell Z-Press x 6-8 reps @ 2011Rest 45 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 45 secondsBent Over Rear Delt Flies x 10-12 repsRest 45 secondsHollow Hold or Flutter Kicks x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:20 Lateral Box Jump-Overs or Step-Overs (Recommended heights are 20/16")10 Burpees5 Strict Pull-ups

"PERFORMANCE"

A. Five sets of:Barbell Z-Press x 5 repsRest 60-90 secondsWeighted Strict Pull-Up x 5 repsRest 60-90 secondsBuild in load to today's 5-RM for each movement.B. Complete as many rounds and reps as possible in 10 minutes of:40 Double-Unders10 Burpees10 Chest-to-Bar Pull-ups

"BURN"

warm-up:30 seconds of each x 2 rounds:high kneesbutt kickstorso rotationsmountain climbersthen…40 Second RowRest 20 seconds40 Second SkiRest 20 seconds40 Second Bike ErgRest 20 secondsx 3 rounds @80-85% (9 minutes)+Rest 1 minute+9 minutes @steady:6 Ring Rows9 DB Strict Presses30ft Bear Crawl+Rest 1 minute+100m Run @85-90%50m walkx 3-5 rounds

“ENDURANCE”

On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.