April 10, 2019

Thursday

Fitness

Teams of 3
(One person working at a time)

5 Minutes:
Max Push Ups

10 Minutes:
Max Cals on Bike/Rower

5 Minutes:
Max Double KB Cleans (Team chooses weight)

*Group Stretch*

Performance


Teams of 3
(One person working at a time)

5 Minutes:
Max Strict HSPU

10 Minutes:
Max Cals on Bike

5 Minutes:
Max Double KB Snatches (Team chooses weight)

*Group Stretch*

Conditioning Express

5 Minute AMRAP:
10 Wall Ball
20 Russian Twist

1 Minute REST

5 Minutes:
500m Row
Rest 1:00
Max Meters in Time Remaining

1 Minute REST

5 Minute AMRAP:
10 WB Lunges
20 Bicycle Crunches

1 Minute REST

5 Minutes:
500m Row
Rest 1:00
Max Meters in Time Remaining

Lower Intensity

a) 3 Sets:
SL RDL, x8/leg
Kang Squats, x8
Slow, Perfect Push Ups, x8-15
b) EMOM for 10 Minutes
Odd- Double KB Cleans, x8-12
Even- Cossack Squats, x5-7/leg
c) EMOM for 8 Minutes:
Hang Power Snatch, x2-3 (Practice technique)
d) Tabata Bike