Tuesday 7.2.2019

“FITNESS”

A. Three sets of:Bench Press x 4-6 reps @ 30X1Rest 45 secondsUneven Carry x 150ft Left Arm Overhead*Rest 45 secondsBand Pull Aparts x 10-12 reps @ 2011Rest 45 secondsUneven Carry x 150ft Right Arm Overhead*Rest 45 secondsFor the Uneven Carry: hold a heavy DB or KB at side in a suitcase carry, and a lighter DB/KB overhead in a waiter’s carry.B. For Max Reps:2 Minutes of Burpee Box Jump OversRest 1 minute2 Minutes of Single Arm Dumbbell SnatchesRest 1 minute2 Minutes of Burpee Box Jump OversRest 2 minutes, and when the running clock reaches 10:00....C. Every minute, on the minute, for 6 minutes (3 sets of each):Station 1 – Supine Ring Rows x 8-10 repsStation 2 – Hollow Hold x 30-40 seconds

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Bench PressSuggested loading scheme:* Set 1 – 3 reps @ 65% of 1-RM* Set 2 – 2 reps @ 75%* Set 3 – 1 rep @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – 1 rep @ 101-103%* Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between all sets over 85%.B. For Max Reps:2 Minutes of Burpee Box Jump Overs (24/20″)Rest 1 minute2 Minutes of Single Arm Dumbbell Snatches (50/35 lb)Rest 1 minute2 Minutes of Burpee Box Jump OversRest 2 minutes, and when the running clock reaches 10:00....C. Every minute, on the minute, for 6 minutes (3 sets of each):Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station 2 – Hollow Hold x 30-40 seconds

"BURN"

Warmup:Tabata x 3 rounds (6 minutes total):Russian Step-Ups (left)Russian Step-Ups (right)Bear CrawlsBroad Jumps8 minutes @ 80-85%:100m Run20 Second Plank Hold30 Double Unders or 60 Single SkipsRest 2 minutes, then…6 minutes @85-90%:6 Medball Over the Shoulder90ft Medball Run (can keep it on the shoulder after the last lift)9 Jumping Pull-upsRest 2 minutes, then…4 minutes @max effort:8 Cal Assault Bike8 Burpees

“ENDURANCE”

1000 Meter Bike Erg @85-90%2 minute easy ridex 8-10 sets