Wednesday 1.30.2019

"FITNESS"

A. Four sets of:Deadlift x 6 reps @ 20X1Rest 45 secondsDumbbell Alternating Reverse Lunges x 8 reps each legRest 45 secondsSide Plank x 30 seconds each sideRest 45 secondsB. In teams of two, complete as many rounds and reps as possible in 15 minutes of:12/9 Calorie Row6 Box Jumps (30/24")100ft Farmer's Carry (50ft down and back)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 12/9 Calories, Partner B will perform 6 Tall Box Jumps, Partner A will perform a 100-ft Farmer's Carry, and Partner B will Row 12/9 Calories – and so on for 15 minutes.

"PERFORMANCE"

A. Deadlift:*Set 1 – 5 reps*Set 2 – 3 reps*Set 3 – 1 rep*Set 4 – 5 reps*Set 5 – 3 reps*Set 6 – 1 rep(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)Rest 3 minutes between setsOnly go as heavy as proper mechanics will allow -- if you lose positioning or posture, terminate the set immediately.B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:12/9 Calorie Row6 Box Jumps (30/24")100ft Farmer's Carry (50ft down and back)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 12/9 Calories, Partner B will perform 6 Tall Box Jumps, Partner A will perform a 100-ft Farmer's Carry, and Partner B will Row 12/9 Calories – and so on for 15 minutes.

"COMPETITION"

A. Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups x Max Reps in 45 secondsStation 2: Handstand Walk x 60-100ftStation 3: L-Sit x 40-60 seconds (accumulated)B. Deadlift:*Set 1 – 5 reps*Set 2 – 3 reps*Set 3 – 1 rep*Set 4 – 5 reps*Set 5 – 3 reps*Set 6 – 1 rep(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)Rest 3 minutes between setsOnly go as heavy as proper mechanics will allow -- if you lose positioning or posture, terminate the set immediately.C. In teams of two, complete as many rounds and reps as possible in 15 minutes of:12/9 Calorie Row6 Box Jumps (30/24")100ft Farmer's Carry (50ft down and back)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 12/9 Calories, Partner B will perform 6 Tall Box Jumps, Partner A will perform a 100-ft Farmer's Carry, and Partner B will Row 12/9 Calories – and so on for 12 minutes.

"ENDURANCE"

Assault Bike 5 minutes Z1+Assault Bike 60 seconds @90% aerobicAssault Bike 60 seconds @50%x 5Rest walk 3-5 minutesx 3+Assault Bike 5 minutes Z1