Saturday 5.8.2021

"FITNESS" & "PERFORMANCE"

A. For max reps (or calories):60 seconds of Alternating Single Dumbbell or Kettlebell Hang Clean & JerksRest 60 seconds60 seconds of Double-UndersRest 60 seconds60 seconds of Burpee Box Jump-OversRest 60 seconds60 seconds of Bike, Ski, or RowRest 60 seconds60 seconds of Plank Complex (30 Second Reverse Plank + 30 Second Forward Plank)Rest 3-5 minutes. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…B. Every minute, on the minute, for 25 minutes (5 sets) of:Minute 1 – Alternating Single Dumbbell or Kettlebell Hang Clean & Jerks x 60-70% of Reps Achieved in 60 secondsMinute 2 – Double-Unders x 60-70% of Reps Achieved in 60 secondsMinute 3 – Burpee Box Jump-Overs x 60-70% of Reps Achieved in 60 secondsMinute 4 – Bike, Ski, or Row x 60-70% of Calories Achieved in 60 secondsMinute 5 – Plank Complex x 40 Seconds (20 Second Reverse Plank + 20 Second Front Plank)

"BURN"

A. Complete as many rounds and reps as possible in 10 minutes of:100 Meter Run20 Walking Lunges30 Second Hollow Hold5 Yoga Push-ups*Try to breathe exclusively through your nose during this portion.  Focus on movement quality and steady pacingB. Four sets of:20 Seconds of Dumbbell Push Presses20 Seconds of Dumbbell Box Step UpsRest 20 seconds60 Second Row or Bike @increasing effort (increase pace every 15 seconds)Rest walk 60 secondsRest an additional 60 seconds, then…C. Six sets of:20 Seconds of V-UpsRest 10 seconds20 Seconds of BurpeesRest 10 seconds

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here