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Monday 4.15.2019

“FITNESS” & “PERFORMANCE” A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 8 reps @ 60% *Set 3 – 8 reps @ 70% *Set 4 – 6 reps @ 75% *Set 5 – 6 reps @ 75% Rest 2-3 minutes between sets B. Every minute, on the minute, for 15 […]

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Saturday 4.13.2019

“FITNESS” & “PERFORMANCE” In teams of three, with only one partner working at a time, complete three rounds for time of: 600 Meter Relay Run w/Medicine Ball 90 Kettlebell Swings 75 Box Jump-Overs 60 Calorie Row “COMPETITION” Same as “Performance” “ENDURANCE” 30/25 Cal Row @85% Rest time = work time x 8-10 sets

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Friday 4.12.2019

“FITNESS” A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Chin-Over Bar Hold x 15-30 seconds (use assistance or add weight so that 20 seconds is a challenge) Interval 2 – Support Hold on Rings or Parallel Bar x 15-20 seconds Interval 3 – Wall Climb x 1-3 reps […]

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Thursday 4.11.2019

“FITNESS” In teams of two, partners alternate tasks to complete as many rounds and reps a possible in 30 minutes of: 200 Meter Run or Row 15 Kettlebell Swings 15 Push-ups 15 Push Presses (Dumbbell or Barbell) 60 Double Unders or 200/150 Meter Ski “PERFORMANCE” In teams of two, partners alternate tasks to complete as many […]

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Wednesday 4.10.2019

“FITNESS” & “PERFORMANCE” A. Four sets of: Tempo Back Squat x 4 reps @ 33X1 Rest 2-3 minutes between sets *Your goal is to increase from the loads you used on Monday 4.1.2019 B. For max reps/cals: 2 minutes of Assault Bike (for Calories) 2 minutes of Alternating Dumbbell Snatches (50/35 lb) 2 minutes of […]

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