Friday 8.6.2021

"FITNESS" & “PERFORMANCE”

A. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups (or Jumping Pull-ups — pull-up bar should be at least 6” above the top of your head when standing)

Rest until relatively recovered, and then…

B. Three sets of:
Bulgarian Split Squats x 6 reps* each leg @ 30X1
Rest 45 seconds between legs
Single Arm Dumbbell or Kettlebell Row x 8 reps each arm @ 21X0
Rest 60-90 seconds

*Aim to perform all of these sets at your 8-RM from 7.16.2021

“ENDURANCE (AKA SWEAT SESH)”

*Program Note: We will be going back to posting two “ENDURANCE” workouts each week (one for Mon-Wed, another for Thurs-Sun), as an option for additional aerobic capacity work, OR for those that feel the need for a lighter workout on any particular day.

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row