Monday 10.12.2020

 

*Our In-House Virtual Competition runs all next week, starting Monday (10/19)! Ask your coaches for details, or check out the Facebook Event Page for more info.

“FITNESS”

A. Complete as many rounds and reps as possible in 6 minutes of:
9 Push-ups
12 Kettlebell Swings
18 Lateral Hops Over the Kettlebell

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B. Complete as many reps as possible in 6 minutes of:
12 V-Ups
12 Wall Balls

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C. Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees

“PERFORMANCE”

A. Complete as many rounds and reps as possible in 6 minutes of:
6 Pull-ups
12 Push-ups
30 Double-Unders

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B. Complete as many reps as possible in 6 minutes of:
12 V-Ups
12 Wall Balls (20/14 lb)

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C. Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

“AEROBIC DEVELOPMENT”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.

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

Click Here
X