Wednesday 12.18.2019

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets):Minute 1 – 45 seconds of Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute 4 – 45 seconds of Double-UndersMinute 5 – RestB. Complete as many rounds and reps as possible in 10 minutes of:10/7 Calorie Ski Erg or 12/9 Calorie Bike Erg10 Goblet Reverse Lunges10 Toes to Bar or V-Ups

"PERFORMANCE"

A. Five sets of:1 Tempo Front Squat + 3 Front SquatsRest 2-3 minutesPerform the first Front Squat at a tempo of 32X1, then immediately perform 3 squats without any tempo restriction. Build in load to make the last two sets tough, with the goal of exceeding last week's loads.B. Complete as many rounds and reps as possible in 10 minutes of:10 Toes to Bar10 Front-Racked Reverse Lunges (95/65 lb)50 Double-Unders

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds