Friday 9.27.2024

“FITNESS”

A. Three sets of:
Barbell Bent Over Row x 8-10 reps @ 21X0
Rest 30 seconds
Front Foot Elevated Single Leg Glute Bridge x 10-12 reps each leg @ 2010
Rest 30 seconds
Banded Pallof Hold x 25-35 seconds each side
Rest 60 seconds

B. For time:
400 Meter Run or Row
15 Burpees
30 Goblet Box Step Ups
60 Russian Kettlebell Swings
30 Goblet Box Step Ups
15 Burpees
400 Meter Run or Row

*The goal for this workout is 12-16 minutes of solid effort; scale movements and weights accordingly.

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 1 rep

Build in load from 65% to today's 1-RM Power Clean

B. For time:
400 Meter Run
10 Bar Muscle-Ups
20 Power Cleans (135/93 lb)
30 Burpee Box Jump-Overs (24/20")
20 Power Cleans (135/93 lb)
10 Bar Muscle-Ups
400 Meter Run

*The goal for this workout is 12-16 minutes of solid effort; scale movements and weights accordingly.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets