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Open Gym: 3 – 4 pm at P360 Crown Point

Daily Challenge: “Fortuna”

Comprehensive workout for all goals and levels.

8 Rounds

Max Consecutive Pull-Ups every round
30’ Plank
5 KB Jerks (both arms at same time)
10 V-Ups
100m Run

Performance Focus

8 Round Circuit Above

  • At any time, find your max strict pull-ups.  Have your coach verify.
  • After the workout, 500m Row for time

 

Movement Notes:

  • Pull-Ups: All reps are strict, no kipping or usage of legs in any form of momentum.  Chin to bar.  Overhand grip.  Full elbow extension on the return.
  • KB Jerks – Fast, explosive punch.  Get the weight to rack position via one set of double cleans.
  • Plank – Squeeze the glutes! Lock out the knees.

 

P360 Kettlebells:  6 pm @ P360 Crown Point

50 One Arm Swings (25 per side)
40 Russian Twists
10 Jerk to Windmill (5 per side)
X 3 rounds

P360 Endurance: 6 pm @ Model Boat Pond

Format: Sprint Ladder
Location: Model Boat Pond
60 sec sprint / 60 sec recover
50 sec sprint / 50 sec recover
40 sec sprint / 40 sec recover
30 sec sprint / 30 sec recover
20 sec sprint / 20 sec recover
10 sec sprint / 10 sec recover
(and back up ladder)
(20 sec sprint / 20 sec recover

30 sec sprint / 30 sec recover
40 sec sprint / 40 sec recover
50 sec sprint / 50 sec recover
60 sec sprint / 60 sec recover)

x 2

Finisher: 1 mile hard effort

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