Monday 4.11.2022

“FITNESS”

A. Four sets of:
Back Squat x 4-6 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Plank Walk-Ups x 12-16 reps
Rest 45 seconds

B. "8 Minute Capacity Test"
For max reps/calories:
2 Minutes of Echo Bike (for Calories)
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Wall Balls (20/14 lb)
Rest 60 seconds
2 Minutes of Echo Bike

*Compare to 4.30.2021

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

B. "8 Minute Capacity Test"
For max reps/calories:
2 Minutes of Echo Bike (for Calories)
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Wall Balls (20/14 lb)
Rest 60 seconds
2 Minutes of Echo Bike

*Compare to 4.30.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg
Station 2 — 30 Seconds of Box Step-Ups + 30 Seconds of Plank Hold
Station 3 — 60 Seconds of Row, Ski, or Air Runner @80-85% effort
Station 4 — 30 Seconds of Push-ups + 30 Seconds of Air Squats