2.21.2019

 In Uncategorized, Workout of the Day

Warm Up

In teams of 3, with 1 person at each station, complete 2 Rounds each of:

  • Partner A – Run/Row 250m
  • Partner B – Burpee x 5 + Alt Step Up x 10
  • Partner C – YTW x 5

-Partners rotate stations when the running/rowing pattern has completed the distance.

Workout of the Day

Performance

A. Press – Test 1RM

  • Set 1 – 60-65% of possible 1-RM x 3 reps
  • Set 2 – 70-75% of possible 1-RM x 2 reps
  • Set 3 – 80-85% of possible 1-RM x 1 rep
  • Set 4 – 90-95% of possible 1-RM x 1 rep
  • Set 5 -Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

Rest 2 minutes between.  Use this time to work on your ankle mobility.

B. In teams of 3, complete 3 sets each of:

  • Row 500m
  • Run 400m or Assault Bike 20/15 Cals
  • Burpee Box Jump Over x 10 (24/20)

-waterfall start.

GPP

A. 4 Sets

  • Half Kneeling SA KB Press x 6-8 per @ 2011
  • Alt Cossack Squat x 8-10
  • Hollow Rocks/Hold 30 seconds

B. In teams of 3, complete 3 sets each of:

  • Row 500m
  • Run 400m or Assault Bike 20/15 Cals
  • Burpee Box Jump Over x 10 (24/20)

-waterfall start.

-decrease the distance of the row and run if necessary to take no more than 2 minutes.

 

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