Wednesday 5.8.2019

"FITNESS"

A. Three sets of:Back Squat x 6 reps @ 30X1Rest 60 secondsSupinated-Grip Strict Pull-ups x 5-7 reps @ 2111Rest 60 secondsPlank from Elbows (or Weighted Plank) x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 9 minutes of:6 Dumbbell Box Step-Ups (3 each leg)9 Dumbbell Front Squats12 Dumbbell Plank Rows (6 each arm)

"PERFORMANCE"

A. Four sets of:Back Squat x 6 reps @30X1 tempoRest 2-3 minutesIncrease the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.B. Complete as many rounds and reps as possible in 9 minutes of:9 Chest-to-Bar Pull-ups12 Box Jump-Overs (24/20")15 Wall Balls (20/14 lb)

"ENDURANCE"

30 Second Bike/Ski/Row @ easy30 Second Bike/Ski/Row @ moderate30 Second Bike/Ski/Row @ tough pace (but could hold for a whole minute)Rest walk 1 minutex5 roundsrest 5 minutesx2