Thursday 11.19.2020

 

“FITNESS”

A. Three sets of:
Deadlift x 8 reps @ 3011
Rest 45 seconds
Tempo Push-ups x 10-12 reps @1111
Rest 45 seconds
Banded Palloff Hold x 45 seconds each side
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2111
Rest 45 seconds

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
9 Air Squats
12/9 Calorie Ski (or 150 Meter Run)

“PERFORMANCE”

A. Take 6-8 minutes to build to your working weight for today, then…

Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 80-85% of 1-RM

*If you completed all of your sets comfortably last time around (11.6.2020) , increase the loading by 3-5% for this week. Build no heavier than mechanical failure — If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/93 lb)
9 Burpees
12/9 Calorie Ski (or 150 Meter Run)

“AEROBIC DEVELOPMENT”

3 sets:
500m at moderate pace
Rest 30 seconds
400m at fast pace
Rest 30 seconds
300m at faster pace
Rest 30 seconds
200m at fastest pace
Rest 30 seconds
100m at sprint
Rest 2 minutes

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