Tuesday 9.1.2020

"FITNESS"

A. Against a 3-minute running clock, complete:500/400 Meter Row or Ski (if you cannot hold 2:20 or faster on the Rower, go 400)Max Reps of Burpee Box Jump-Overs or Step-OversRest 2 minutes, then…B. Against a 3-minute running clock, complete:400 Meter Run or 1000/800 Meter Bike Erg (same protocol as above)Max Distance Farmer’s CarryRest 2 minutes, then…Repeat for a total of THREE SETS of each couplet (30 minutes total — 18 minutes of work).

"PERFORMANCE"

A. Against a 3-minute running clock, complete:500 Meter Row or SkiMax Reps of Burpee Box Jump-Overs (24/20")Rest 2 minutes, then…B. Against a 3-minute running clock, complete:400 Meter RunMax Reps of Power Cleans (185/135 lbs)Rest 2 minutes, then…Repeat for a total of THREE SETS of each couplet (30 minutes total — 18 minutes of work).

"AEROBIC DEVELOPMENT"

"RTW" -- all at easy to moderate effort1 Minute Row1 Minute Bear Crawl1 Minute Bike1 Minute Single Unders1 Minute Front Leaning Rest on Hands1 Minute Jog1 Minute Single Arm Front Rack Carry (light weight, switch at 30 secondsx 6-8 rounds (42-56 minutes)*Goal is to just keep moving for this long(ish) period of time, at a pace that you can sustain for entire time (or longer!)