Tuesday 4.2.2019

"FITNESS"

A. Every 3 minutes, for 24 minutes (8 sets), for times:Row 150 Meters12 Heavy Kettlebell Swings6 Burpees*A good goal for this workout would be to start your first set at a moderate pace, and increase your effort/speed with each set, finishing at a max effort sprint.B. Three sets of:Alternating Kettlebell or Dumbbell Z-Press x 16-20 repsRest 60 secondsHeavy Sandbag Hold at Chest x 45-60 secondsRest 60 seconds

"PERFORMANCE"

A. Every 3 minutes, for 24 minutes (8 sets):Row 150 Meters9 Burpees3 Power Cleans**Start the first set using approximately 50% of your 1-RM Power Clean, and try to build in load with each set.B. Three sets of:Alternating Kettlebell or Dumbbell Z-Press x 16-20 repsRest 60 secondsHeavy Sandbag Hold at Chest x 45-60 secondsRest 60 seconds

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2