Friday 8.7.2020

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the prompts.  Let us know if you have any questions at all!

"FITNESS"

A. Four sets of:Deadlift x 6 reps*Rest 45 secondsHalf Turkish Get Up x 6 reps (3 each arm)Rest 45 secondsStrict Pull-ups x 6 repsRest 45 secondsAim to use 90-95% of your 8-RM Deadlift (if you know it).B. Complete as many rounds and reps as possible in 8 minutes of:4 Russian Kettlebell Swings4 Alternating Goblet Reverse Lunges8 Russian Kettlebell Swings8 Alternating Goblet Reverse Lunges12 Russian Kettlebell Swings12 Alternating Goblet Reverse Lunges...and so on, adding 4 reps to each exercise each round

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Deadlift x 2 reps @ 85-90% of your 3-RM Deadlift*If you do not know your 3-RM (from 7.10.2020), use approximately 80-85% of your 1-RM, or load these based off feel.B. Complete as many rounds and reps as possible in 8 minutes of:4 Hang Power Cleans (135/95 lb)4 Front Racked Reverse Lunges (135/95 lb)8 Hang Power Cleans8 Front Racked Reverse Lunges12 Hang Power Cleans12 Front Racked Reverse Lunges...and so on, adding 4 reps to each exercise each round

"HOME WORKOUT"

A. Four sets of:Single Leg Deadlift x 12 reps (6 each leg)Rest 45 secondsHalf Turkish Get Up x 6 reps (3 each arm)Rest 45 secondsPlank Kettlebell Drag Through x 12 reps (6 each side)Rest 45 secondsB. Complete as many rounds and reps as possible in 8 minutes of:4 Russian Kettlebell Swings4 Alternating Goblet Reverse Lunges8 Russian Kettlebell Swings8 Alternating Goblet Reverse Lunges12 Russian Kettlebell Swings12 Alternating Goblet Reverse Lunges...and so on, adding 4 reps to each exercise each round

"AEROBIC DEVELOPMENT"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 4-5 sets*If using the C2 Bike, double the distances.