Wednesday 2.5.2020

"FITNESS"

A. For max reps (or calories):60 seconds of Assault BikeRest 60 seconds60 seconds of V-UpsRest 60 seconds60 seconds of Burpee Box Jump-Overs or Step-OversRest 60 seconds60 seconds of Ski ErgRest 60 seconds60 seconds of Hand-Release Push-upsRest 3-5 minutes. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…B. Every minute, on the minute, for 20 minutes (4 sets) of:Minute 1 – Assault Bike x 60-70% of Calories Achieved in 60 secondsMinute 2 – V-Ups x 60-70% of Reps Achieved in 60 secondsMinute 3 – Burpee Box Jump-Overs or Step-Overs x 60-70% of Reps Achieved in 60 secondsMinute 4 – Ski Erg x 60-70% of Calories Achieved in 60 secondsMinute 5 – Hand-Release Push-ups x 60-70% of Reps Achieved in 60 seconds

"PERFORMANCE"

A. For max reps (or calories):60 seconds of Assault BikeRest 60 seconds60 seconds of Toes to BarRest 60 seconds60 seconds of Burpee Box Jump-Overs (24″/20″)Rest 60 seconds60 seconds of Double-UndersRest 60 seconds60 seconds of Strict Handstand Push-upsRest 3-5 minutes. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…B. Every minute, on the minute, for 20 minutes (4 sets) of:Minute 1 – Assault Bike x 60-70% of Calories Achieved in 60 secondsMinute 2 – Toes to Bar x 60-70% of Reps Achieved in 60 secondsMinute 3 – Burpee Box Jump-Overs x 60-70% of Reps Achieved in 60 secondsMinute 4 – Double-Unders x 60-70% of Reps Achieved in 60 secondsMinute 5 – Strict Handstand Push-ups x 60-70% of Reps Achieved in 60 seconds

"AEROBIC CAPACITY"

On the Assault Bike:1 Minute @ easy pace30 Seconds @ moderate30 Seconds @ easy30 Seconds @ tough30 Seconds rest walkx 10 rounds