Tuesday 3.12.2019

 

“FITNESS”

A. Three sets of:
Dumbbell Bench Press x 6-8 reps @ 21X1
Rest 60 seconds
Reverse Snow Angels x 12-15 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.

“PERFORMANCE”

A. Take 15-18 minutes to build to today’s 2-RM Bench Press

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

“COMPETITION”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean + Push Jerk + Split Jerk

Build over the sets from 50-80% of your 1-RM Clean & Jerk

B. Take 15-18 minutes to build to today’s 2-RM Bench Press

C. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

“ENDURANCE”

5 rounds @sustained effort
20/15 Calorie Ski
Rest walk 1 minute
200 Meter Run
Rest walk 1 minute
20/15 Cal Row
Rest walk 1 minute

Rest 2 minutes, then…

3 rounds for time of:
20/15 Calorie Ski
200 Meter Run
20/15 Calorie Row

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