Tuesday 9.10.2019

"FITNESS"

A. Three sets of:Dumbbell Bench Press x 8-10 reps @ 21X1Rest 45 secondsBand Pull Aparts x 12-15 reps @ 2011Rest 45 secondsSide Plank x 30-40 seconds each sideRest 45 secondsB. Every minute, on the minute, for 12 minutes:Minutes 1-4 – Row x Max calories in 30 secondsMinutes 5-8 – V-Ups x Max reps in 30 secondsMinutes 9-12 – Burpees x Max reps in 30 seconds

"PERFORMANCE"

A. Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3 repsSuggested loads per set (by %): 70, 75, 80, 85, 90+Once you have found your 3-RM, then perform the following…One set of:Bench Press x Max Reps @ 90% of today's 3-RMB. Every minute, on the minute, for 12 minutes:Minutes 1-4 – Row x Max calories in 30 secondsMinutes 5-8 – V-Ups x Max reps in 30 secondsMinutes 9-12 – Burpees x Max reps in 30 seconds

"BURN"

A. In teams of two, perform against an 8-minute clock:Partner 1: 400 Meter Bike ErgPartner 2: Max Calorie Ski**Switch every time the Biking partner finishes, and track total Calories skiedRest 1-2 minutes, then…B. Three rounds of (6-8 minutes):Push-ups x 10-15 repsSingle Leg Hip Bridges x 8/sideDumbbell Curls x 12 repsDumbbell Lateral Raises x 12Rest 1-2 minutes, then…C. In teams of two, perform against an 8-minute clock:Partner 1: 200 Meter RunPartner 2: Max Calorie Row**Switch every time the Running partner finishes, and track total Calories Rowed

“ENDURANCE”

(via @aerobiccapacity)Run or Row Workout300 Meter @fast1 minute easy or walkx 4+800 Meter @ moderate2 minute rest+500 Meter @fast1 minute easy or walkx 2+600 Meter @ moderate2 minute rest+400 Meter @ fast1 minute easy or walkx 3