Wednesday 5.15.2019

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Russian Step Ups x 6/leg @ 3011
Station 2 – Hollow Hold or Rocks x 45 seconds
Station 3 – Strict Pull-Ups x 8-10 reps @ 2111
Station 4 – Bottom’s Up Kettlebell Carry x 75ft each arm

B. In teams of two, with one partner working at a time, complete three rounds for time of:
40/30 Calorie Assault Bike
30 Kettlebell Swings
30 Abmat Sit-ups

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch Balance + Overhead Squat

Build in load to today’s heavy complex. If your technique is limited here, spend some time at lighter weights working on good speed and mechanics.

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 Dual Kettlebell Snatches (24/16 kg each hand)

“ENDURANCE”

Run 800 Meters @50%

Then…
Run 100 meters @90%
Rest 30 seconds
x 15-20 rounds
(all runs should be within 3 seconds of each other — if you fall off more than this, terminate the work)
Then…

Run 800 Meters @50%

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