Wednesday 3.13.2019

"FITNESS"

A. Three sets of:Front Squat x 6 reps @ 3011Rest 45 secondsSingle Arm Dumbbell Row x 8 reps each side @ 2111Rest 45 secondsSingle Leg Hip Bridge x 10 reps each leg @ 2011Rest 45 secondsElbows to High Plank x 12-16 repsRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:15 Wall Balls12 Kettlebell Swings9 V-Ups

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Front Squat x 3 reps*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%*Sets 5-6 – 80% or moreB. Complete as many rounds and reps as possible in 10 minutes of:15 Wall Balls (20/14 lb)10 Toes to Bar5 Power Cleans (155/105 lb)

"COMPETITION"

A. Three sets, not for time of*:Ring Muscle-Ups x 3-7 repsDouble-Unders x 40-50 repsChest-to-Bar Pull-ups x 8-10 repsL-Sit Hold x 30-40 seconds*Treat this as skill workB. Every 3 minutes, for 18 minutes (6 sets) of:Front Squat x 3 reps*Sets 1-2 – 70-75%*Sets 3-4 – 75-80%*Sets 5-6 – 80% or moreC. Complete as many rounds and reps as possible in 10 minutes of:15 Wall Balls (20/14 lb)10 Toes to Bar5 Power Cleans (155/105 lb)

"ENDURANCE"

5 rounds @sustained effort20/15 Calorie SkiRest walk 1 minute200 Meter RunRest walk 1 minute20/15 Cal RowRest walk 1 minuteRest 2 minutes, then...3 rounds for time of:20/15 Calorie Ski200 Meter Run20/15 Calorie Row