Thursday 3.7.2019

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets of each):Staiton 1 – Back Squat x 10 repsStation 2 – Farmer's Walk x 200ft (50ft down and back x 2)Station 3 – Double Under Practice x 60 secondsB. Two sets for max reps of:90 seconds of Ski Erg for CaloriesRest 30 seconds90 seconds of Wall BallsRest 30 seconds90 seconds of Rowing for CaloriesRest 30 seconds90 seconds of Toes to BarRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):Back Squat*Set 1 – 4 reps @ 60%*Set 2 – 3 reps @ 70%*Set 3 – 2 reps @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90%Then rest two minutes before starting…Every 90 seconds, for 6 minutes (4 sets):Back Squat x 2 reps @ 80%Focus on speed on the concentric portion of these squats (meaning get out of the hole quickly!)B. Two sets for max reps of:90 seconds of Ski Erg for CaloriesRest 30 seconds90 seconds of Wall BallsRest 30 seconds90 seconds of Rowing for CaloriesRest 30 seconds90 seconds of Toes to BarRest 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

2-3-4-5-4-3-2 min pyramid / 2 min restRow, Ski, Run, or Bike seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two minutes rest, three hard, two rest, four hard and so on.