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“FITNESS” & “PERFORMANCE”
A. Speed/Hip + Core Prep
Three sets of:
Lateral Arc Medball Slam x 5-6/side
Banded Lateral Walk x 12-15/side
B. Every 2 minutes, for 12 minutes (6 sets):
Pause Power Clean x 3 reps
(pause for 2-seconds at just below the knee on each rep)
Set 1-2: Easy
Set 3-4: Moderate
Set 5-6: Challenging
OR
Three or four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Banded Face Pulls x 12-15 reps
Rest 45 seconds
C. In teams of two, partners alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or Row or 300 Meter Bike Erg
10 Alternating Dumbbell Snatches
5 Burpee Box Jump-Overs
“PUMP”
A. & B. Same as above
C. Three sets of:
Dumbbell Russian Step Ups x 6-8 reps each leg
Mixed Rack Overhead Carry x 120ft (switch halfway)
Star Planks or Side Planks x 20-30 seconds each side
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
