Thursday 9.26.2019

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – Dumbbell Russian Step Up x 8 reps Left LegMinute 2 – Dual Kettlebell Front Rack Carry x 150ftMinute 3 – Dumbbell Russian Step Up x 8 reps Right LegMinute 4 – Front-Leaning Rest on Rings x 30 secondsB. Every 3 minutes, for 9 minutes (3 sets):Back Squat x 8 repsC. For time:40/30 Calorie Assault Bike50 Kettlebell Swings

"PERFORMANCE"

A. Every 90 seconds, for 12 minutes (8 sets):Hang Clean x 1 repSuggested loads per set (by %): 55, 60, 65, 70, 75, 80, 80+, 80+B. Every 3 minutes, for 9 minutes (3 sets):Back Squat x 8 reps @ 60-65% of 1-RMC. For time:40/30 Calorie Assault Bike30 Power Cleans (135/95 lb)

"BURN"

Every 30 seconds, for 6 minutes (3 rounds of each):Interval 1: 20 Second Side Plank or Star Plank LeftInterval 2: 20 Seconds of Jumping Squats (touch Pull-up Bar)Interval 3: 20 Second Side Plank or Star Plank RightInterval 4: 20 Seconds of Banded PressesThen….As many rounds and reps as possible in 5 minutes of:6 Alternating DB Snatches12 Alternating DB Goblet Reverse Lunges15/12 Calorie RowRest 2 minutes, and repeat for a total of 3 sets for max rounds + reps (15 total minutes of work)

“ENDURANCE”

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds