Tuesday 5.28.2019

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Heavy Russian Kettlebell Swing x 12-16 reps (advanced option: Dual KB Russian Swing)Station 2 – Lateral Box Step Ups x 6 reps each legStation 3 – Supine Ring Rows x 10-12 reps @ 2111Station 4 – Plank from Elbows x 45-60 secondsB. Every 3 minutes, for 12 minutes (4 sets):12/9 Calorie Assault Bike6 Ball Slams3 Burpees*These are intended to be high-effort, FAST sets.  Push yourself, and trust that you will be able to recover for the next set.

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (6 sets) of:Station 1 – Power Clean x 1.1.1(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)Station 2 – Tall Box Jump x 1.1.1(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; rest 10 seconds between jumps)B. Every 3 minutes, for 12 minutes (4 sets):12/9 Calorie Assault Bike6 Burpees3 Sandbag Cleans (150/100 lb)*These are intended to be high-effort, FAST sets.  Push yourself, and trust that you will be able to recover for the next set.

"ENDURANCE"

Bike Erg12 x 500m / 45 sec easyPre-set a work distance of 500 meters and a rest time of 45 seconds. Ride 12 intervals at a challenging intensity, with easy pedaling between pieces.Try to go just a little faster on each set.