Wednesday 9.9.2020

"FITNESS"

A. Three sets of:Dual Kettlebell Front Squat or Goblet Squat x 4-6 reps @32X1 tempoRest 45 secondsKettlebell Floor Press x 8-12 reps @30X1 (use the same KBs as your Squats)Rest 45 secondsReverse Plank x 30-40 secondsRest 45 seconds*Be strict on the tempo, and work as heavy as you can for all of these sets.B. In teams of two, alternate every 8 reps to complete as many reps as possible in 4 minutes of:Box Jump-Overs or Step-OversRest 2 minutes, then...In teams of two, alternate every 12 reps in order to complete as many reps as possible in 4 minutes of:Wall BallsRest 2 minutes, then...In teams of two, alternate every 4 reps in order to complete as many reps as possible in 4 minutes of:Burpees

"PERFORMANCE"

A. Four sets of:Front Squat x 3-4 reps*Rest 2-3 minutesGoal is to use the heaviest loads you successfully lifted last week, but for 1 extra rep each set.B. In teams of two, alternate every 8 reps to complete as many reps as possible in 4 minutes of:Box Jump-Overs (24/20")Rest 2 minutes, then...In teams of two, alternate every 12 reps in order to complete as many reps as possible in 4 minutes of:Wall Balls (20/14 lb)Rest 2 minutes, then...In teams of two, alternate every 4 reps in order to complete as many reps as possible in 4 minutes of:Burpees

"AEROBIC DEVELOPMENT"

Ten rounds for time of:400m Bike Erg200m Ski*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.