Wednesday 11.6.2019

"FITNESS"

A. Three sets of:Split Stance Romanian Deadlift x 6-8 reps/side @3011Rest 45 secondsL-Seated Dumbbell Strict Press x 10-12 reps @21X1Rest 45 secondsReverse Snow Angels x 15-20 reps (slow and controlled)Rest 45 secondsB. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:12 Push Presses (Barbell or Dumbbell)24 Air Squats120-ft Sandbag CarryC. (Optional, time permitting) Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Front-Leaning Rest on Rings (or Elbow Plank) x 40-60 secondsStation 2 – Bottom’s Up Kettlebell Carry x 60ft each arm

"PERFORMANCE"

A. Five sets of:3-Position Snatch(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)Suggested loading per set (by %): 50, 60, 65, 70, 75, 75-80B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:12 Push Presses (95/65 lbs)24 Air Squats120-ft Sandbag CarryC. (Optional, time permitting) Every 90 seconds, for 6 minutes (2 sets of each):Station 1 – Front-Leaning Rest on Rings (or Elbow Plank) x 40-60 secondsStation 2 – Bottom’s Up Kettlebell Carry x 60ft each arm

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)Part 1:6 sets:90sec at fast pace,90sec at easy pace.Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2..Part 2:6 sets:60sec at easy pace60sec at fast paceDetails: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace intervalTotal: 30min