Monday 8.17.2020

"FITNESS"

A. Three sets of:Romanian Deadlift x 6 reps @3111Rest 45 secondsTall Box Jump x 8 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-45 seconds to complete your 8 reps if done properly)Rest 45 secondsBottom's Up Kettlebell Carry x 30 seconds each arm (stay close to your area, or take it outside)Rest 45 secondsSide Plank Rotations x 8-12 each sideRest 45 secondsB. Three rounds, not for time, of (12 minute cap):4-6 Dumbbell Renegade Rows (push-up, row left, push-up, row right = 1 rep)6-8 Dumbbell Split Squats each leg @30X130-40 Seconds of Hollow Hold or Flutter Kicks*Transition from movement to movement with minimal rest, but keep the focus on quality mechanics under challenging loads.

"PERFORMANCE"

A. Six sets of:Clean x 1.1.1(rest 7-10 seconds between singles)Rest 2 minutesSuggested loading per set (by %): 60; 70; 75; 75+; 75+; 75+B. Three rounds, not for time, of (12 minute cap):4-6 Strict Chest-to-Bar Pull-ups @21X0 (can be accumulated, or scaled down to chin-over-bar pull-ups)6-8 Dumbbell or Kettlebell Split Squats each leg @30X1 (load these in whatever way you like -- mix it up!)30-40 Seconds of Weighted Flutter Kicks*Transition from movement to movement with minimal rest, but keep the focus on quality mechanics under challenging loads.

"HOME WORKOUT"

A. Three sets of:Romanian Deadlift x 6 reps @3111 (or Single Leg Deadlift x 6 reps each leg)Rest 45 secondsTall Box Jump x 8 reps (or Lateral Lunges x 12-16 reps)(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30-45 seconds to complete your 8 reps if done properly)Rest 45 secondsBottom's Up Kettlebell Carry x 30 seconds each arm (or Reverse Snow Angels x 10-12 reps)Rest 45 secondsSide Plank Rotations x 8-10 each sideRest 45 secondsB. Three rounds, not for time, of (12 minute cap):4-6 Dumbbell Renegade Rows (push-up, row left, push-up, row right = 1 rep)6-8 Dumbbell Split Squats each Leg @30X130-40 Seconds of Hollow Hold or Flutter Kicks*Transition from movement to movement with minimal rest, but keep the focus on quality mechanics under challenging loads.

"AEROBIC DEVELOPMENT"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).