Tuesday 8.6.2019

“FITNESS”

A. Three sets of:Front Squat x 6-8 reps @ 3011Rest 45 secondsSingle Leg Hip Bridge x 8-10/sideRest 45 secondsElbows to High Plank x 10-12 repsRest 45 secondsBand Pull-Aparts x 12-15 repsRest 45 secondsB. Against a 3-minute running clock, complete:Run 400 MetersMax Calories of Assault Bike in remaining timeRest 3 minutes between sets, and complete a total of 3 sets for max calories. Note calories achieved in each set

"PERFORMANCE"

A. Every 2 minutes, for 14 minutes (7 sets):Front Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 3 reps @ 85%*Set 7 – Max Reps @ 80%B. Against a 3-minute running clock, complete:Run 400 MetersMax Calories of Assault Bike in remaining timeRest 3 minutes between sets, and complete a total of 3 sets for max calories. Note calories achieved in each set.

"BURN"

MAP Training7 minutes @85-90%:20 Double-Unders or 40 Singles40-ft Lateral Bear Crawl (20ft each way)100 Meter Run+Rest 2 minutes+7 minutes @85-90%:500 Meter Bike Erg or 200 Meter Ski (or alternate between both)30 Second Plank Hold10 Squat Jumps to Pull-up Bar+Rest 2 minutes+7 minutes @85-90%:80-ft Sandbag or D-Ball Walk250m Row10 Push-ups

“ENDURANCE”

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest 3 minutesx 3 sets