Tuesday 7.9.2019

“FITNESS”

A. Three sets of:Front Squat x 4 reps @32X1 tempoRest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Every 4 minutes, for 16 minutes (4 sets) for times:400 Meter Run5 Thrusters (Barbell or Dumbbell -- go heavy here!)

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets) of:Front Squat x 2 reps*Set 1 – 70-75%*Set 2 – 75-80%*Set 3 – 80-85%*Set 4 – 85-90%*Set 5 – 90% or more.B. Every 4 minutes, for 16 minutes (4 sets) for times:400 Meter Run5 Thrusters (135/95 lb)

"BURN"

Warm-upTrunk rotationsLunge MatrixPlank Walk-upsx 3 minutesThen…40 Second Bike @moderate20 second easy spin30 Second Bike @faster30 second easy spin20 Second Bike @fastest40 second easy spinx 2 rounds (try to get the same Cals both rounds)+10 minutes of:10 Lateral Box Walk Overs w/DBs10 Tuck-ups10 DB Curl to Press10 Hollow Rocks+40 Second Bike @moderate20 second easy spin30 Second Bike @faster30 second easy spin20 Second Bike @fastest40 second easy spinx 2 rounds (try to get the same Cals both rounds)

“ENDURANCE”

(via @aerobiccapacity)5 minute easy warm-up+3 sets on the Assault Bike or Air Runner:30sec at easy pace,90sec at moderate pace,.45sec at easy pace,75sec at fast pace,.60sec at easy pace,60sec at faster pace,.75sec at easy pace,45sec at fastest pace,.90sec at easy pace,30sec sprint,.Rest 3min between sets