Tuesday 2.12.2019

 

“FITNESS”

A. Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Trap-3 Raise x 8 reps each arm @ 2111
Rest 45 seconds
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50ft each arm
Rest 45 seconds

B. In teams of two, with one partner working at a time, complete three rounds for time of:
40/30 Calorie Assault Bike
30 V-Ups
20 Goblet or Dual Kettlebell Alternating Reverse Lunges

“PERFORMANCE”

A. Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B. In teams of two, with one partner working at a time, complete three rounds for time of:
40/30 Calorie Assault Bike
30 Toes to Bar
20 Front-Racked Alternating Reverse Lunges (155/105 lb)

“COMPETITION”

Same as Performance
+
5-7 sets of the “Endurance” workout listed below

“ENDURANCE”

1 Minute Assault Bike @40-50 RPM
1 Minute Assault Bike @50-60 RPM
1 Minute Assault Bike @60-70 RPM
x 10 sets (30 minutes)
*Goal is consistent output in each interval; pick a number and stay there for the whole minute.

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