Monday 6.10.2019

 

“FITNESS”

A. Three sets of:
Single Arm Dumbbell Overhead Walking Lunge x 20 steps @ 1010 (switch arms after 10 steps)
Rest 45 seconds
Dual Kettlebell Bent Over Row x 8-10 reps @2111
Rest 45 seconds
Hollow Hold or Rock x 30-40 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-ups
10 Goblet Squats or Dual Kettlebell Front Squats
200 Meter Run

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 2 reps

Build in load to today’s heavy double

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Squat Snatches (135/95 lb)
10 Pull-ups
200 Meter Run

“ENDURANCE”

(via @aerobiccapacity)
5min warm-up
.
8 sets:
150m at fast “1-mile PR” pace,
150m at moderate “jog” pace,
150m at fast “1-mile PR” pace,
150m at easy “walk” pace.
.
5min cool-down
.
No additional rest between reps or sets.

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