Monday 8.9.2021

"FITNESS"

A. Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps

Rest 2 minutes between sets, and build in load with every set. The goal is to make all of these sets challenging, but with greath mechanics under load.

B. Every 3 minutes, for 15 minutes (5 sets):
6 Burpees
15 Heavy Russian Kettlebell Swings
9 Box Jumps or Tall Step-Ups
30 Second Plank Hold

When the clock reaches 15:00, complete...

C. 50 Goblet Squats (make these heavy) for quality (5 minute cap)

"PERFORMANCE"

A. Take 15 minutes to build to today's heavy double Back Squat

B. Every 3 minutes, for 15 minutes (5 sets):
6 Burpees
15 Heavy Russian Kettlebell Swings
9 Box Jumps (30/24" -- MUST step down)
30 Second Plank Hold

When the clock reaches 15:00, complete...

C. 50 Goblet Squats (70/50 lb) for quality (5 minute cap)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (10 sets) for times:
200/150 Meter Run
5 Burpees
200/150 Meter Row or Ski

Goal is smooth pacing and consistent times. Choose a distance that allows you to finish each set in 2 minutes or less.