Wednesday 10.2.2019

"FITNESS" & "PERFORMANCE"

A. Every 3 minutes, for 12 minutes (4 sets):Bench Press x 6-8 reps @ 20X1B. Against a 90-second running clock, complete:150 Meter Row10 Goblet Squats (24/16 kg)Toes to Bar (or V-Ups) x Max Reps in Remaining TimeRest 90 seconds between sets, and complete a total of four sets for max reps of Toes to Bar or V-Ups.C.  Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Barbell or Dumbbell Curls @2011Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side)

“ENDURANCE”

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest800m easy200m moderate300m fast100m easy90 sec rest600m easy200m moderate300m fast100m easy90 sec rest400m easy200m moderate300m fast100m easy90 sec rest200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.