Friday 1.5.2024
“FITNESS”
A. Three sets of:
Barbell Bent Over Row x 6-8 reps @ 30X1
Rest 30 seconds
Dumbbell Russian Step Ups x 8-10 reps each leg @ 20X1
Rest 30 seconds
Band Pull Aparts x 15-20 reps @ 10X0
Rest 30 seconds
Push-ups x 10-15 reps @ 10X1
Rest 60-90 seconds
B. Against a 12-minute clock, complete:
2-4-6-8-10-12...
Dumbbell Hang Power Cleans
Alternating Reverse Lunges w/DBs in Farmers Hold (R+L =1)
*8/6 Calorie Bike, Ski, or Row after each set
Cooldown: FYF + Stretch!
“PERFORMANCE”
A. Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 60-70% of 1-RM Clean
followed by...
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
Use these percentages as a guideline, but aim to perform all of your sets with optimal speed and mechanics
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Front Rack Reverse Lunges (95/63 lb)
9 Chest-to-Bar Pull-ups
6 Bar-Facing Burpees
Cooldown: FYF + Stretch!
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg
Goal is to have at least 90 seconds of rest between sets.
