Wednesday 6.23.2021

“FITNESS” & “PERFORMANCE”

A. Against a 3-minute running clock, complete:
500/400 Meter Ski or Row (Ski is preferred, if there are enough of them)
Max Reps of Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

Rest 2 minutes, then…

B. Against a 3-minute running clock, complete:
400 Meter Run
Max Reps of Power Cleans (185/135 lbs) or Kettlebell Swings

Rest 2 minutes, then…

Repeat for a total of THREE SETS of each couplet (30 minutes total — 18 minutes of work).

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If you are looking for a lighter workout after the last couple of days, simply substitute the weighted movements with another cyclical movement (ie. 500 Meter Ski followed by Max Calorie Bike Erg; 400 Meter Run followed by Max Calorie Row; etc.)

"ENDURANCE"

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