Tuesday 9.17.2019

"FITNESS"

A. Every 2 minutes, for 16 minutes (4 sets each) of:Station 1 – Goblet or Dual Kettlebell Front Racked Reverse Lunges x 12-16 reps @2011Station 2 – Strict Pull-ups x 4-6 reps + Ring or Stationary Dips x 6-8 repsB. Complete as many rounds and reps as possible in 15 minutes of:10 Ball Slams10 Box Step-ups w/Medball10 Push-ups100 Meter Run, Ski, or Row (or 250 Meter Bike)

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (4 sets each) of:Station 1 – Ring Muscle-Ups x 4-8 reps(or Low Ring Muscle Up Progression x 4-6 reps)Station 2 – Goblet or Dual Kettlebell Front Racked Reverse Lunges x 12-16 reps @2011B. Complete as many rounds and reps as possible in 15 minutes of:20 Push-ups15 Box Jumps (24/20″)10 Toes to Bar30 Double-Unders

"BURN"

Warm-up:Every 30 seconds, for 3 minutes (3 sets) of:Interval 1 – Static Hang x 30 secondsInterval 2 – Jumping Air Squats (touch your pull-up bar) x 20 secondsFollowed by…Every 30 seconds, for 2 minutes (2 sets) of:Interval 1 – Single-Arm DB Front Squats x 30 seconds effort (15 seconds per arm)Interval 2 – Hand Plank Shoulder Taps x 30 repsthen..Against a 10-minute clock:Run 800mThen…as many rounds and reps as possible of:6 Ring Rows9 Push-ups12 Box Step UpsRest 2 minutes, then..Against a 10-minute clock:Run 800mThen…as many rounds and reps as possible of:10 DB Goblet Squats10 Burpees

“ENDURANCE”

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 6-8 sets