Tuesday 4.26.2022

“FITNESS”

A. Three sets of:
Back Squat x 6-8 reps @ 3011
right into...
Lateral Lunge (in place) x 8-10 reps each side
right into...
Side Plank or Feet Elevated Side Plank x 30-40 seconds each side
Rest 60-90 seconds and back to the top

B. Every 90 seconds, for 12 minutes (8 sets):
12 Lateral Line Hops
9 Heavy Kettlebell Swings
3 Burpees (if you want an added challenge, perform these with a jump to touch a target that is 6-12" over your standing reach)

Rest 2 minutes, and when the clock reaches 14:00...

C. Complete as many rounds and reps as possible in 6 minutes of:
6 Ring Rows
8 Goblet Reverse Lunges
12 Alternating Leg V-Ups

“PERFORMANCE”

A. Three sets of:
Back Squat x 3.3.3 @ 75-80% of 1-RM Back Squat
Rest 15 seconds between triples
Rest 2-3 minutes between sets

*Check out this post about Cluster Sets!

B. Every 90 seconds, for 12 minutes (8 sets):
12 Double-Unders
6 Burpees
3 Power Cleans @70-80% (ideally these are "Touch-and-Go;" load appropriately to make this possible)

*Focus here is on moving quickly and with intention, while keeping good technique on the Power Clean under fatigue.

Rest 2 minutes, and when the clock reaches 14:00...

C. Complete as many rounds and reps as possible in 6 minutes of:
4/3 Strict Pull-ups
8 Front Racked Reverse Lunges (use the same barbell, and load this with something that you can do unbroken for all 8 reps, but that will challenge you after the first rounds)
12 Alternating Leg V-Ups

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds