Monday 11.11.2019

 

“FITNESS”

A. Three sets of:
Dumbbell or Barbell Strict Shoulder Press x 6-8 reps @11X2 tempo
Rest 45 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @2111
(try to increase loads from last week)
Rest 45 seconds
Double Under Practice x 60 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
20/15 Push-ups
20 Single Arm Dumbbell Overhead Walking Lunges (10 each arm)
200 Meter Run

“PERFORMANCE”

A. Five sets of:
Push Press x 5 reps @ 11X2
Rest 2 minutes

Note the tempo – pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that will challenge you to complete all 5 reps.

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Strict Handstand Push-ups
20 Single-Arm Dumbbell Overhead Walking Lunges (50/35 lbs – 10 each arm)
60 Double-Unders

“ENDURANCE”

(Courtesy @aerobiccapacity)
Row Workout
3x (400m at moderate pace, 200m at easy pace)
Rest 2min
3x (300m at fast pace, 200m at easy pace)
Rest: 2min
3x (200m at faster pace, 200m at easy pace)
Rest 2min
3x (100m at fastest pace, 200m at easy pace)

Total: 5400m

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