Friday 5.17.2019

 

“FITNESS”

A. Three sets of:
Back Squat x 6 reps @ 30X1
(try to increase loads from what you used last week)
Rest 60 seconds
Single Arm Dumbbell Row x 8 reps/side @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 10 reps/side @ 2011
Rest 60 seconds

B. For time:
40 Wall Balls
20 Pull-Ups (Scale to Jumping Pull-ups or Ring Rows)
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

*This workout was last completed on 1.3.2018

“PERFORMANCE”

A. Four sets of:
Back Squat x 4 reps @30X1 tempo
Rest 2-3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. For time:
40 Wall Balls (20/14 lb)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

*This workout was last completed on 1.3.2018

“ENDURANCE”

Run 800 Meters @50%

Then…
Run 100 meters @90%
Rest 30 seconds
x 15-20 rounds
(all runs should be within 3 seconds of each other — if you fall off more than this, terminate the work)
Then…

Run 800 Meters @50%

**PLEASE READ OUR COVID-19 POLCIES BY CLICKING HERE**

Click Here
X