Tuesday 8.6.2024

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
1 and 1/4 Front Squat* x 4 reps @ 20X1

Sets 1-2: Light (RPE 6/10)
Sets 3-4: Moderate (RPE 7/10
Sets 5-6: Moderate to Heavy (RPE 8/10)

Perform a controlled, 2-second descent, then come halfway up (about to parallel), then return to the bottom position before quickly accelerating back up to a full extension. Don’t sacrifice good movement for loading today.

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 16 minutes of:
16/12 Calorie Row
12 Walking Lunges with Kettlebells in Farmer's Hold (24/16 kg)
8 Burpees

C. (Time permitting): Every minute, on the minute, for 6 minutes (3 sets of each):
Minute 1 — 8-10 Bulgarian Ring Rows @ 2110
Minute 2 — 30-45 Second Plank Hold from Elbows

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski