Friday 12.20.2024

“FITNESS”

A. Three sets of:
4-6 Dual Kettlebell Front Squats @ 32X1 + 8-10 Dual Kettlebell Front Squats (no tempo)
Rest 30 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 3010
Rest 30 seconds
Front Foot Elevated Single Leg Glute Bridge x 10-12 reps each leg @ 20X0
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

*For the KB Front Squats: try to use the same weights you used last week (if you were here on 12.11.2024), but for an increased number of reps each set.

B. Every 3 minutes, for 15 minutes (5 sets):
6-9 Strict Hanging Knee Raises
8-12 Alternating Dumbbell Snatches
9-15 Calorie Echo Bike (or 12-18 Calorie Bike Erg)

*Aim to have at least 45 seconds of rest between sets.

“PERFORMANCE”

A. Five or six sets of:
Back Squat x 2 rep
Rest 2 minutes

*Set 1 — RPE 6/10
*Set 2 — RPE 7/10
*Set 3 — RPE 8/10
*Sets 4-6 — RPE 9/10

Base your loading off of the last two weeks, upping the intensity on your final sets to meet the prescribed effort.
If you would like to Back Squat, but want to increase the volume (and decrease the loading), complete these as sets of 4-5 reps at increasing load/effort.

B. Every 3 minutes, for 15 minutes (5 sets):
9 Toes to Bar
12 Alternating Dumbbell Snatches
15/12 Calorie Echo Bike (or 18/15 Calorie Bike Erg)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.