Wednesday 4.28.2021

"FITNESS"

A. Three sets of:Front-Racked Reverse Lunge x 6-8 reps each leg @3011(use a Barbell, 2 Kettlebells, or 1 Kettlebell in a Goblet Hold)Rest 45 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2011(try to use the same weight you used last week, for 2 extra reps)Rest 45 secondsDouble-Under Practice x 40-60 secondsRest 45 secondsB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:100 Meter Run5 Burpee Box Jump-Overs100 Meter Ski or RowThis should be a fast-paced workout, with the fastest teams completing 10-12 rounds (or more).  You can use any modalities that you like for the 100 Meters (Run, Row, Ski, or Bike -- but doubling the distance if you Bike).

"PERFORMANCE"

A. Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 65-70% of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Clean x 1 rep @ 75-85% of 1-RM CleanB. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:100 Meter Run5 Burpee Box Jump-Overs (24/20")100 Meter Ski or RowThis should be a fast-paced workout, with the fastest teams completing 10-12 rounds (or more). You can use any modalities that you like for the 100 Meters (Run, Row, Ski, or Bike -- doubling the distance if you Bike)

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here