Wednesday 9.27.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Tempo Front Squat x 3 reps @ 32X1
Rest 2 minutes

Set 1 — 3 reps @ RPE 6/10
Set 2 — 3 reps @ RPE 7/10
Set 3 — 3 reps @ RPE 8/10
Set 4 — 3 reps @ RPE 9/10

*For those that are newer to squatting, perform Goblet or KB Front Squats for sets of 6-8 at the prescribed tempo (improving from last week, if you were here).

B. Two or Three sets of:
Goblet Curtsy Lunge (or Drop Lunge) x 6-8 reps each leg @ 3010
Rest 30 seconds
Three Point Single Arm Dumbbell Row x 8-10 reps each arm @ 3010
Rest 60 seconds

C. Every 2 minutes, for 10 minutes (5 sets):
8 Heavy Kettlebell Swings
8 Burpee Box Jump Overs (24/20″)

These should be high effort, sprint sets. Use the heaviest Kettlebell that you can handle for 8 unbroken reps.
Compare to 6.1.2021 (though we've reduced the number of sets by 1 here — all the more reason to not hold back!)

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski