Wednesday 11.3.2021

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Tempo Front Squat or Kettlebell Front Squat x 6 reps @ 32X1
Station 2 – Single Leg Hip Bridge x 10-12 reps each leg @ 20X1
Station 3 – Bottom's Up Kettlebell Carry x 30 seconds each arm
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B & C: Same as "Performance"

“PERFORMANCE”

A. Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double. We will use this number in the coming weeks.

B. In teams of two, complete the following for time:
100 Goblet Squats (32/24 kg)
100/80 Calorie Ski or Bike Erg
100 Kettlebell Swings (32/24 kg)
100/80 Calorie Row

*Partners will switch every 10 reps on the Kettlebell, and every 10/8 Calories on the machines. If possible, try to use two machines that you haven't used yet this week (or at least for one of them).

C. (Optional) Two or Three sets of:
Side Plank x 30 seconds each side
Banded Bicep Curls x 15-20 reps

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)