Wednesday 1.23.2019

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Back Squat x 6 reps @ 31X1Station 2 – Single-Arm Trap 3 Raises x 8-10 reps @ 2111Station 3 – Plank from Elbows x 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:15 Wall Balls10 Toes to Bar or Hanging Knee Raises15 Box Jumps (step down)10/7 Calorie Bike, Ski, or Row

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Back Squat* Set 1 – 3 reps @ 70% of 1-RM Back Squat* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 85*%* Set 6 – 3 reps @ 85*%*The goal for today's sets should be to work as heavy as possible for your final 2 work sets. These percentages serve as a suggestion, but base this off of how you feel for the day.B. Complete as many rounds and reps as possible in 15 minutes of:15 Wall Balls (20/14 lb)10 Toes to Bar15 Box Jumps (step down -- 24/20")30 Double UndersC. (Optional): Two or Three sets of:Single-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 30 secondsPlank from Elbows x 60 seconds (add weight if this is easy)Rest 30 seconds

"COMPETITION"

Same as Performance

"ENDURANCE"

3 Minute Run, Bike, or Row @ 75%Rest 30 seconds2 Minute Run, Bike, or Row @ 85%Rest 30 seconds1 Minute Run, Bike, or Row @ 95-100%Rest 3 minutesx4