Wednesday 3.1.2023

“FITNESS”

A. Three sets of:
Tall Box Jump x 3-5 reps
Rest 30 seconds
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @21X1
Rest 30 seconds
Strict Toes to Bar or Hanging Leg Raises x 10-12 reps @ 2111
Rest 30 seconds
Banded Pallof Presses x 30-40 seconds each side
Rest 60 seconds

*For the “Tall” Box Jump: focus on jumping as high as possible, and landing in a strong, athletic stance (should look just like your squat stance, but caught ideally above parallel).

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
24/18 Calorie Echo Bike
18 V-Ups
120-ft Sandbag Carry

Divide the calories, reps, and distances between partners however you’d like.

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean

*Sets 1-2 – 3 reps @ 60-65% of 1-RM
*Sets 3-4 – 2 reps @ 70-75%
*Sets 5-6 – 1 rep @ 80-85%
*Sets 7-10 – 1 rep @ 90+%

*Use your doubles from 2.13.2023 to guide your loading here, finishing with 4 tough singles.

B. In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 18 minutes of:
24/18 Calorie Echo Bike
18 Toes to Bar
120-ft Sandbag Carry (150/100 lb)

Divide the calories, reps, and distances between partners however you’d like.

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds