Tuesday 11.30.2021

Nov 29

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Barbell or Kettlebell Front Squats or Goblet Squats x 8-10 reps @ 3111
Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 100-Foot Suitcase Carry*
Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 100-Foot Suitcase Carry*
Station 4 – Reverse Snow Angels x 15 reps @ 2020

*Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five Deadlifts, walk 100 feet keeping hips and shoulders square.

B. Every 6 minutes, for 18 minutes (3 sets) for times of:
30/20 Calories of Echo Bike
20 Ball Slams

*These are high effort, “sprint” sets — push the pace and try to get the fastest times possible!

Compare to 7.23.2019

“PERFORMANCE”

A. Five sets of:
Front Squat x 1.1
(rest 5-10 seconds between singles)
Rest as needed

Take 6-8 minutes to build to your first working weight; goal is to increase loading from 3-5% from 11.15.2021 (when we did clusters of 3).

B. Every 6 minutes, for 18 minutes (3 sets) for times of:
30/20 Calories of Echo Bike
9 Power Cleans (185/133 lbs)

*These are high effort, “sprint” sets — push the pace and try to get the fastest times possible!

Compare to 7.23.2019