Wednesday 8.7.2019

“FITNESS” & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:9 Pull-ups12 Push-ups15 Russian Kettlebell SwingsRest 4 minutes, and when the running clock hits 10:00…B. Complete as many rounds and reps as possible in 6 minutes of:12 Dumbbell Hang Snatches (6 each arm)12 Wall Balls (20/14 lbs)Rest 4 minutes, and when the running clock hits 20:00…C. Complete as many reps as possible in 6 minutes of:Row 1000 MetersBurpees x Max RepsRest 4 minutes, and when the running clock hits 20:00…D. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 – Hollow Hold x 30-40 secondsMinute 2 – Reverse Snow Angels (slow and controlled) x 30-40 seconds**Your goal for Parts A-C is to maintain a steady pace throughout — work on breathing and transitioning smoothly between each movement. It's OK to move slowly; just don't stop.

“ENDURANCE”

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @slightly fasterRow 300 Meters easyRow 100 Meters @slightly fastererRow 200 Meters easyRow 50 Meters @fastestRow 100 Meters easyRest 3 minutesx 3 sets