Monday 10.12.2020

*Our In-House Virtual Competition runs all next week, starting Monday (10/19)! Ask your coaches for details, or check out the Facebook Event Page for more info.

"FITNESS"

A. Complete as many rounds and reps as possible in 6 minutes of:9 Push-ups12 Kettlebell Swings18 Lateral Hops Over the KettlebellRest 4 minutes, and when the clock reaches 10:00 complete the following…B. Complete as many reps as possible in 6 minutes of:12 V-Ups12 Wall BallsRest 4 minutes, and when the clock reaches 20:00 complete the following…C. Complete as many reps as possible in 6 minutes of:Row 1000 MetersMax Reps of Burpees

"PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:6 Pull-ups12 Push-ups30 Double-UndersRest 4 minutes, and when the clock reaches 10:00 complete the following…B. Complete as many reps as possible in 6 minutes of:12 V-Ups12 Wall Balls (20/14 lb)Rest 4 minutes, and when the clock reaches 20:00 complete the following…C. Complete as many reps as possible in 6 minutes of:Row 1000 MetersMax Reps of Burpees Over the Erg

"AEROBIC DEVELOPMENT"

250 Meter Row/Ski OR 500 Meter Bike ErgRest 45 secondsx 12-16 rounds*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.