Wednesday 1.16.2019

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Deadlift x 8 reps @ 2011(add weight each set if you are able to get all 8 reps)Station 2 – Single Leg Hip Bridge x 10/side @ 2011Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – Double Under Practice x 60 secondsB. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jump-Overs or Step-Overs (24″/20″)7 Burpees7 Kettlebell Swings (32/24 kg)

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets):Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps(Loading example – 275 x 6, 305 x 4, 335 x 2, 285 x 6, 315 x 4, 345 x 2)B. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jump-Overs (24″/20″)7 Burpees7 Kettlebell Swings (32/24 kg)

"COMPETITION"

A. Every 90 seconds, for 9 minutes (6 sets):Front Squat x 2 repsAim to use the same loads (or close to the same loads) you used last Monday, now with less rest between sets.B. Every 3 minutes, for 18 minutes (6 sets):Deadlift*Set 1 – 6 reps*Set 2 – 4 reps*Set 3 – 2 reps*Set 4 – 6 reps*Set 5 – 4 reps*Set 6 – 2 reps(Loading example – 275 x 6, 305 x 4, 335 x 2, 285 x 6, 315 x 4, 345 x 2)C. Complete as many rounds and reps as possible in 7 minutes of:7 Box Jump-Overs (24″/20″)7 Burpees7 Kettlebell Swings (32/24 kg)

"ENDURANCE"

30/25 Cal Row @85%Rest time = work timex 8-10 sets