Tuesday 11.12.2019

 

“FITNESS”

A. Four sets of:
Back Squat x 6 reps @ 3011
Rest 45 seconds
Single-Leg Hip Bridge x 8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 75 ft each arm
Rest 45 seconds

B. Against a 90-second running clock, complete:
12 Kettlebell Swings
Assaut Bike x Max Calories

Rest 90 seconds between sets, and complete a total of 4 sets for max calories of Assault Bike.

*Coaches Note: the goal of this workout is to accumulate the most calories possible across ALL FOUR sets; to this end, it would be wise to set a fast but sustainable pace on the Bike, as your rest time is relatively short between sets.

“PERFORMANCE”

A. Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 3 reps @ as heavy as possible
Rest 2-3 minutes between sets

B. Against a 90-second running clock, complete:
12 Kettlebell Swings (32/24 kg)
Assaut Bike x Max Calories

Rest 90 seconds between sets, and complete a total of 4 sets for max calories of Assault Bike.

*Coaches Note: the goal of this workout is to accumulate the most calories possible across ALL FOUR sets; to this end, it would be wise to set a fast but sustainable pace on the Bike, as your rest time is relatively short between sets.

“BURN”

A. Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:
Assault Bike
Dumbbell Renegade Rows (Push-up, Row Left, Row Right)
Rowing
Wall Balls
Bear Crawl
x 3 rounds (15 minutes)

followed by…

B.
15 Second Assault Bike @max effort
45 Second Assault Bike @easy recovery
x 5 rounds

followed by…

C. Three to Four rounds @steady pace:
Bird-Dog x 8 reps/side
Dumbbell Hammer Curls x 10 reps
Banded Tricep Extensions x 12 reps
Flutter Kicks x 30 seconds

“ENDURANCE”

(Courtesy @aerobiccapacity)
Row Workout
3x (400m at moderate pace, 200m at easy pace)
Rest 2min
3x (300m at fast pace, 200m at easy pace)
Rest: 2min
3x (200m at faster pace, 200m at easy pace)
Rest 2min
3x (100m at fastest pace, 200m at easy pace)

Total: 5400m

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