Wednesday 12.15.2021

“FITNESS”

A. Four sets of:
Front Squat or Kettlebell Front Squat x 4-5 reps @ 42X1
(be STRICT on the tempo -- these should get very tough by your final reps of each set)
Rest 60 seconds
Farmers Carry x 150ft (try to go heavy here)
Rest 60 seconds
Front-Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds

B. Same as “PERFORMANCE”

“PERFORMANCE”

A. Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B. Against a 7-minute running clock, complete:
3 Wall Balls (20/14 lb)
3 Burpees
6 Wall Balls
6 Burpees
9 Wall Balls
9 Burpees
…and so on, adding 3 reps each round

Compare to 5.10.2021

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.