Tuesday 7.23.2019

“FITNESS”

A. Every minute, on the minute, for 12 minutes:Station 1 – Left Leg Goblet or Dual Kettlebell Front Rack Step Up x 8-10 repsStation 2 – Right Leg Goblet or Dual Kettlebell Front Rack Step Up x 8-10 repsStation 3 – Left Side Suitcase Carry x 150ftStation 4 – Right Side Suitcase Carry x 150ft*Use a box for the Step-Up such that the knee is in line with the hip as you step onto the box (thigh parallel to the floor).B. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike20 Ball Slams (30/20 lb)(Post times for all three sets – e.g., 2:26/2:34/2:47)*Compare to 5.9.2018

"PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Tempo Low-Bar Back Squat x 4 reps @ 32X1*Use this week to feel out this movement, and build to something tough for the final set.B. Every 6 minutes, for 18 minutes (3 sets) for times of:30/20 Calories of Assault Bike9 Power Cleans (185/135 lbs)(Post times for all three sets – e.g., 2:26/2:34/2:47)*Compare to 5.9.2018

"BURN"

Warm-up:Sumo InchwormsTrunk RotationsLunge Complexthen..20 Seconds of Russian KB Swings20 Seconds of Goblet Reverse LungesRest 20 seconds (get on rower, bike, or ski)60 Seconds Ski, Row, or Bike @high effortRest 60 seconds20 Seconds of DB Bench Press20 Seconds of No-Push-up BurpeesRest 20 seconds (get on rower, bike, or ski)60 Seconds Ski, Row, or Bike @high effortRest 60 secondsx 2 rounds (12 minutes)+As many rounds as possible in 12 minutes of:100m Run8 KB Deadlifts100m Run12 Lateral Box Jump Overs or Step Overs

“ENDURANCE”

Three sets for times:800 Meter Run or Ski1000 Meter Row2000 Meter BikeRest 4 minutes between sets