Tuesday 10.8.2019

 

“FITNESS”

A. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
9 Push-ups (scale up to Ring Push-ups if these are easy for you)
12 Russian Kettlebell Swings
12/9 Calorie Assault Bike

Rest until reasonably recovered, then…

B. Three sets of:
Dumbbell Z-Press x 6-8 reps @ 2111
Rest 60 seconds
Side Plank Reverse Flies x 8-10 reps each side @ 2011
Rest 60 seconds

“PERFORMANCE”

A. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-ups
10 Power Cleans (115/73 lb)
15/10 Calorie Assault Bike

Rest until reasonably recovered, then…

B. Three sets of:
Dumbbell Z-Press x 6-8 reps @ 2111
Rest 60 seconds
Side Plank Reverse Flies x 8-10 reps each side @ 2011
Rest 60 seconds

“BURN”

40 Seconds on/20 seconds off x 3 rounds of:
Ski Erg
Bear Crawl
Row
Wall Balls
Run (lengths of gym)

followed by…

30 Second Bike Erg @tough
30 Second Bike Erg @easy
x 6 rounds

followed by…

2-3 rounds of:
DB Hammer Curls x 12-15 reps
KB Skull Crushers x 12-15 reps
V-Ups x 12-15 reps

“ENDURANCE”

For time @steady effort:
Ski 1000m
Row 1500m
Bike 2000m
Row 1500m
Ski 1000m

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