Tuesday 10.13.2020

 

*Our In-House Virtual Competition runs all next week, starting Monday (10/19)! Ask your coaches for details, or check out the Facebook Event Page for more info.

“FITNESS”

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
(try to increase loads from 10.2.2020)
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Side Plank x 30-40 seconds each side
Rest 45 seconds

B. Against a 60-second clock, complete:
9/7 Calorie Echo Bike
Max Reps of Alternating Single Arm Devil’s Presses

Rest 60 seconds, and complete five sets for max reps.

“PERFORMANCE”

A. Four sets of:
Deadlift x 3-4 reps
(Goal is to complete all of your sets at 75% or more of your 1-RM)
Rest 20 seconds
Tall Box Jumps x 4-6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 2-3 minutes

B. Against a 60-second clock, complete:
9/7 Calorie Echo Bike
Max Reps of Alternating Single Arm Devil’s Presses (50/35 lb)

Rest 60 seconds, and complete five sets for max reps.

“AEROBIC DEVELOPMENT”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 45 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.

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