Fitness Friends.
EWOD
30 on, 30 off x 30 row/airdyne sprints
*Everyone must complete at least 10 sprints on the airdyne. Post thoughts to comments.
FITNESS
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. In teams of two, with only one team member working at any time, complete as many rounds and reps as possible in 15 minutes of:
Sit-Ups x 15 reps
100 Meter Run
AIM
A. Take 15 minutes to build to a heavy Power Clean
B. In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean
SPORT
A. Three sets, not for time, of:
Toes-to-Bar x 10-12 reps
Alternating Pistols x 10 reps (5 each leg)
B. Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed
C. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets
D. Six sets of:
Row or AirDyne Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%