Saturday 4.10.2021

 

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm)

Rest 4 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
8 Box Jumps

Rest 4 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Echo Bike (or 100 Meter Run)
8 Ball Slams

Rest 4 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Burpees

*Please use your 4-minute rest period to wipe down your equipment before moving on.

“BURN”

A. Tempo Bike
Three sets of:
1 minute @ 70% (easy to moderate)
30 Seconds @80-85% (moderate to hard)
30 Seconds @ 60-70% (easy)
30 Seconds @ 90% (hard)

then…

B. Muscular Endurance
As many rounds as possible in 12 minutes, focusing on movement quality:
3-4 Supinated Grip Strict Pull-ups (or Negatives) @3111
8-10 Single Leg Hip Thrusts each leg @2011
6-8 Tempo Push-ups @1111
120ft Sandbag or Dual KB Front Rack Carry

then…

C. Sprints
Five sets of:
3 Burpees
6 Ball Slams
20 Second Bike or Ski @ 95-100% (very hard — try to increase your effort slightly each set!)
Rest 60-90 seconds

“ENDURANCE”

See Coach Jake’s Endurance Programming for this week by clicking here

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