Tuesday 8.27.2019

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat x 5 reps @ 3111Station 2 – Farmer's Walk x 150ftStation 3 – Side Plank (Left) x 45-60 secondsStation 4 – Side Plank (Right) x 45-60 secondsB. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike12 Burpees*Record time to complete each set, then add them together for total working time.*The Assault Bike portion of each set must be completed in less than 60 seconds*Compare to 2.13.2018

"PERFORMANCE"

A. Front Squat*Set 1 – 3 reps @ 65%*Set 2 – 2 reps @ 75%*Set 3 – 1 reps @ 80%*Set 4 – 3 reps @ 85%*Set 5 – 2 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 3 reps @ as heavy as possibleRest 2 minutes between sets.B. Every 3 minutes, for 15 minutes (5 sets):12/9 Calorie Assault Bike12 Burpees to 6" target*Record time to complete each set, then add them together for total working time.*Compare to 2.13.2018

"BURN"

30 Second Row30 Second Plank30 Second Jogx 4 rounds (6 minutes)+8 minutes @strength-based pace:Dumbbell Front Foot Elevated Split Squat @ 2020 tempo x 5-7/sideDumbbell Bent Over Row x 8-10 repsFlutter Kicks Holding DBs x 20-30 seconds+40 Seconds ON/20 Seconds OFF at each station:Dumbbell ThrustersBear CrawlBox Jumps or Step-UpsSki Caloriesx 3 rounds

“ENDURANCE”

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets