Tuesday 9.3.2019

“FITNESS”

A. Three sets of:Goblet Squat or Dual Kettlebell Front Squat x 6 reps @ 3311 tempoRest 45 secondsSingle Arm Trap-3 Raise x 8-10 reps each armRest 45 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 45 secondsB. Complete as many round and reps as possible in 10 minutes of:15 Kettlebell Swings10 Burpees100 Meter Run

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Hang Clean + CleanBuild over the course of the 8 sets, starting around 60% of your 1-RM clean.B. Complete as many rounds and reps as possible in 10 minutes of:10 Power Cleans (155/103 lb)10 Bar-Facing Burpees50 Double-Unders

"BURN"

100 Meter Easy Row100 Meter Row Sprintx 8 minutesthen…10 DB Hang Power Cleans10 DB Push Press10 DB Reverse Lunges30 Second Hollow Holdx 8 minutes @strength-based pace (3-4 rounds)then…Top of Every minute…8/6 Calorie Assault Bike @max effortEasy walk between setsx 8 minutes

“ENDURANCE”

4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds