Tuesday 3.5.3019

"FITNESS" & "PERFORMANCE"

Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 15 Goblet Squats (32/24 kg)Minute 3 – 10 BurpeesMinute 4 – 15 Box Jump-Overs (24″/20″)Minute 5 – 30-Second Front Leaning Rest on Rings*Adjust the reps, load, or height up or down to make this session appropriately challenging for your current level.

"COMPETITION"

A. Take 8 minutes to build to 80% of your 1-RM Hang Snatch, then...B. Every 30 seconds, for 6 minutes (12 sets):Hang Snatch x 1 rep @ 65-70% of 1-RMC. Every minute, on the minute, for 30 minutes (6 sets of each):Minute 1 – 200/150 Meter RowMinute 2 – 15 Dual Kettlebell Front Squats (24/16kg each hand)Minute 3 – 12 BurpeesMinute 4 – 15 Box Jump-Overs (30/24")Minute 5 – 20-Second L-Sit on Rings*Adjust the reps, load, or height up or down to make this session appropriately challenging for your current level.

"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.