Wednesday 9.30.2020

"FITNESS"

A. Every minute, on the minute, for 9 minutes (3 sets of each):Minute 1 -- Turkish Get Up x 1 rep each armMinute 2 -- Single Arm Kettlebell or Dumbbell Snatch x 4-6 reps each armMinute 3 -- Plank Kettlebell Drag Through x 8-12 repsB. Every 3 minutes, for 15 minutes (5 sets), for times:5 Push-ups10 Kettlebell Swings20/15 Calorie Row, Ski, or Bike ErgScale the distance/reps so that you get at least 45 seconds of rest between sets. Your goal is consistent times across all 5 sets.

"PERFORMANCE

A. Every 45 seconds, for 9 minutes (12 sets):Hang Power Clean x 1 repStart with an empty bar, and build to something reasonably heavy by your 12th and final set.*Pro Tip: Have plates ready for you, so that you don't have to travel around the gym during thes short rest periods.B. Every 3 minutes, for 15 minutes (5 sets) for times:5 Hang Power Cleans*10 Push-ups20/15 Calorie Row, Ski, or Bike Erg*Choose a weight that is challenging for you, but that can be cycled through unbroken. Your goal is consistent times across all 5 sets.

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets*If performing this on the Bike Erg, double the distances