Thursday 9.19.2024

*Today is Alecia’s birthday! Failure to wish her a great day will be met with punitive Echo Bike Calories. HBD Coach! ❤️

“FITNESS” & “PERFORMANCE”

A. Every 2:30, for 10 minutes (4 sets):
Cyclist Back Squat or Goblet Squat @ 20X1
*Loading/Rep Scheme:
Working Set 1 - 8 reps @ 20X1 - RPE 7-8
Working Set 2 - 6 reps @ 20X1 - RPE 7-8
Working Set 3 - 4 reps @ 20X1 - RPE 7-8
Working Set 4 - Max unbroken reps at Set 1 weight @ 20X1

*Aim to increase your working weights from what you used on 9.10.2024

B. Every minute, on the minute, for 8 minutes (2 sets of each):
Minute 1 — 8-10 Single Arm Suitcase Reverse Lunge Left Side @ 30X0
Minute 2 — 8-10 Single Arm Suitcase Reverse Lunge Right Side @ 30X0
Minute 3 — 10-12 Powell Raises Left Side @ 2010
Minute 4 — 10-12 Powell Raises Right Side @ 2010

C. Every 2 minutes, for 12 minutes (6 sets):
120/100 Meter Ski Erg @ increasing effort each set

*Perform your first set at about 80% of your max perceived effort, and try to go slightly faster each set. Your final set should be 100%!
*For larger classes, the Ski can be subbed with a Row; partners can also choose to alternate sets on the Row and Ski, to complete 3 sprints on each machine.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg