Monday 12.20.2021

“FITNESS”

A. Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 30X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 30X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Tempo Push-ups x 10-12 reps @ 1111
Station 5 – Hollow or Dead Bug Hold x 30-40 seconds

B. For max calories:
3 minutes of Echo Bike

This is a short, simple (and brutal) test. Give this everything you have.

Compare to 5.14.2021

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a new 1-RM.

B. For max calories:
3 minutes of Echo Bike

This is a short, simple (and brutal) test. Give this everything you have.

Compare to 5.14.2021

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.