Wednesday 6.12.2019

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat x 8 reps (try to increase loads from last week)Station 2 – Strict Toes to Bar or Hanging Leg Raise x 6-8 reps @ 2111Station 3 – Single Leg Hip Bridge x 8-10 reps/side @ 2011Station 4 – Elbows to High Plank x 12-16 reps (as slow as possible)B. For time:Row 1000 Meters60 Walking Lunges with Kettlebells in Farmer’s Carry20/15 Calorie Ski or 400 Meter Run

"PERFORMANCE"

A. Every 3 minutes, for 18 minutes (6 sets) of:Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 70-75%B. For time:Row 1000 Meters60 Walking Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)120 Double-Unders

“ENDURANCE”

(via @aerobiccapacity)5min warm-up.8 sets:150m at fast “1-mile PR” pace,150m at moderate “jog” pace,150m at fast “1-mile PR” pace,150m at easy “walk” pace..5min cool-down.No additional rest between reps or sets.