Tuesday 5.4.2021

 

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1
Station 2 – Banded Bent-Over Rows x 10 reps @ 2012
Station 3 – Banded Biceps Curls x 20 reps @ 10X0
Station 4 – Hollow Hold or Flutter Kicks x 60 seconds
Station 5 – Rest

*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline

B. Every 5 minutes, for 15 minutes (3 sets) for times:
30/25 Calorie Row
15 Dumbbell or Barbell Thrusters
10 Burpees

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B. Every 5 minutes, for 15 minutes (3 sets) for times:
30/25 Calorie Row
15 Thrusters (75/53 lbs)
10 Bar-Facing Burpees

“ENDURANCE”

See Coach Jake’s Endurance Programming for this week by clicking here

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