Monday 1.31.2022

“FITNESS”

A. Three sets of:
Goblet or Front-Racked Front Foot Elevated Split Squat x 6-8/leg @31X1*
Rest 45 seconds
Valslide Hamstring Curl x 8-10 reps @ 3011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-10 reps @21X0
Rest 45 seconds
Banded Bicep Curls x 20-25 reps @ 1010
Rest 45 seconds

*Elevate on the front foot on 1 or 2 45-lb plates, and drive the knee as far forward over the toes as possible on each rep.

B. For time:
10 Dumbbell Thrusters
500 Meter Row or Ski
8 Dumbbell Thrusters
400 Meter Row or Ski
6 Dumbbell Thrusters
300 Meter Row or Ski
4 Dumbbell Thrusters
200 Meter Row or Ski
2 Dumbbell Thrusters

C. (Optional) Two or Three sets of:
Plank Body Saws on Sliders x 8-10 reps
Rest as needed
Band Pull Aparts x 15-20 reps
Rest as needed

“PERFORMANCE”

A. Five sets of:
1 Tempo Back Squat @42X1 + 2-3 Back Squats (no tempo)
Rest 2-3 minutes

Perform the first back squat at a tempo of 42X1, then immediately after perform 2-3 squats without any tempo restriction – focus on speed of the concentric. Build in load to today's heavy, trying to increase from 1.21.2022

B. For time:
10 Thrusters (135/93 lb)
500 Meter Row or Ski
8 Thrusters
400 Meter Row or Ski
6 Thrusters
300 Meter Row or Ski
4 Thrusters
200 Meter Row or Ski
2 Thrusters

C. (Optional) Two or Three sets of:
Plank Body Saws on Sliders x 8-10 reps
Rest as needed
Band Pull Aparts x 15-20 reps
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups