Thursday 11.8.2018

 

“FITNESS”

A. Four sets of:
Deadlift x 6 reps @ 3111
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 45 seconds
Nose-to-Wall Handstand Hold x 30 seconds
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds

B. In teams of two, complete as many rounds and reps as possible in 12 minutes of:
150 Meter Row
100ft Sandbag Carry (50ft down and back)
5 Burpee Box Jumps

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 150 meters, Partner B will perform a 100ft Sandbag Walk, Partner A will perform 5 Burpee Box Jumps, and Partner B will row 150 meters – and so on for 12 minutes.

“PERFORMANCE”

A. Five sets of:
Deadlift x 3 reps @ 75% of 1-RM
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 30 seconds
Handstand Walk x 30-40 ft (or 20-30 Wall-Facing Shoulder Taps)
Rest 2-3 minutes

B. In teams of two, complete as many rounds and reps as possible in 12 minutes of:
150 Meter Row
100ft Sandbag Carry (50ft down and back)
5 Burpee Box Jumps (30/24″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will Row 150 meters, Partner B will perform a 100ft Sandbag Walk, Partner A will perform 5 Burpee Box Jumps, and Partner B will row 150 meters – and so on for 12 minutes.

“COMPETITION”

Rest Day

“ENDURANCE”

1 Minute Assault Bike @70%
1 Minute Assault Bike @80-85%
1 Minute Assault Bike Easy

x 10 sets

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