Monday 6.29.2020

 

“FITNESS” & “HOME WORKOUT”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 — Tempo Goblet or Dual Kettlebell Front Squat x 4-6 reps @51X1
Station 2 — Strict Pull-ups x 5-7 reps @2111
Station 3 — Single Arm Dumbbell Press x 6-8 each arm @20X1
Station 4 — Reverse Plank Hold x 30-40 seconds

B. Complete as many reps as possible in 5 minutes of:
Dumbbell Burpee Box Walk-Overs

*Every minute (including at the start) complete 10 V-Ups

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

Build in load from 60% to today’s heavy single

B. Complete as many reps as possible in 5 minutes of:
Dumbbell Burpee Box Walk-Overs (50/35lb each hand — 24/20″)

*Every minute (including at the start) complete 10 V-Ups

“AEROBIC DEVELOPMENT”

Against a 2-minute running clock, complete:
10 Push-ups
20 Walking Lunges
Assault Bike x Max Calories in remainder

Rest 1 minute, then…

Against a 1-minute running clock:
5 Burpees
Assault Bike x Max Calories in remainder

Rest 2 minutes
x 4-5 sets

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