Thursday 10.24.2019

"FITNESS"

A. Three sets of:Single Arm Dumbbell Row x 6-8 reps each arm @2111Rest 45 secondsGoblet Alternating Reverse Lunges x 12-16 reps @2011Rest 45 secondsSingle Arm Overhead Kettlebell Carry x 75ft each armRest 45 secondsElbows to High Plank x 30 seconds (slow and controlled -- switch directions every 2-3 reps)Rest 45 secondsB. In teams of two, alternate whole rounds to complete 5 rounds each (10 rounds total) of:5 Burpees10 Alternating Dumbbell Snatches100 Meter Run or Ski Sprint

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Split Jerk*Set 1 – 3 reps @ 60-65% of 1-RM*Set 2 – 3 reps @ 65-70%*Set 3 – 2 reps @ 70-75%*Set 4 – 2 reps @ 75-80%*Set 5 – 1 rep @ 80-85%*Set 6 – 1 rep @ 85-90%*Set 7 – 1 rep @ 90+%*Set 8 – 1 rep @ 90+%B. In teams of two, alternate whole rounds to complete 5 rounds each (10 rounds total) of:5 Burpees10 Alternating Dumbbell Snatches (50/35 lb)100 Meter Run or Ski Sprint

"BURN"

30 Second Ski30 Second Restx 6 minutes **increasing effort slightly each setThen…10 minutes @strength-based pace:10 Goblet Cossack Squats (5 each side)15 Dumbbell Hammer Curls20 Dumbbell Floor Press25 Banded Good MorningsThen…10 minutes @ hard pace250m Bike Erg10 Dumbbell Plank Rows100 Meter Run20 Air Squats

“ENDURANCE”

90 Second Row @fast pace200m easy run60 Second Row @faster pace100m easy jog30 Second Row @fasterer pace50m easy walk15 Second Row @max effortRest 2 minutesx 4-5 sets