Friday 6.28.2019

“FITNESS”

A. Three sets of:Front Squat or Goblet Squat x 6 reps @ 3111(stick to the tempo – 3 second descent and 1 second pause at the bottom)Rest 45 secondsSingle Arm Overhead Walk x 75ft each armRest 45 secondsSingle Leg Hip Bridge x 8-10 reps/side @2011Rest 45 secondsReverse Snow Angels x 10-12 reps @2121 tempoRest 45 secondsB. For time:30 Kettlebell Swings (24/16 kg)15 Burpees24 Kettlebell Swings12 Burpees18 Kettlebell Swings9 BurpeesThis workout was last completed on 12.21.2018

"PERFORMANCE"

A. Five sets of:Overhead Squat x 3 repsRest as neededBuild over the course of the five sets to today’s heavy triple.B. Complete 15, 12, and 9 rep rounds for time of:Hang Power Snatch (95/65 lb)Bar-Facing BurpeesThis workout is intended to be light and fast. Push the pace on the Burpees, and try to hang on to the bar!

“ENDURANCE”

On Assault Bike or Concept 2 Bike Erg3-5 minute warm-up+5 minutes @70-75right into...30 seconds @80-85%30 seconds @easy spinx 10 roundsRest 3 minutes, then...4 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 8 roundsRest 2 minutes, then...3 minutes @70-75%right into...30 seconds @80-85%30 seconds @easy spinx 6 rounds+3-5 minutes cooldown**The pacing of should be such that the 70-75%, longer paces are something that you could reasonably hold for 8-10 minutes. The 80-85% paces should be something you could hold for 2 to 2-and-a-half minutes. The easy spin is focused on recovery from your tougher intervals.