Friday 5.6.2022

*Tomorrow (Saturday, 5/7) is our In-House Partner Competition, starting at 9am. There will be no Saturday classes, but we encourage everyone to stop by and check it out!

*If you are doing the competition, we strongly recommend either taking the day off, or doing the “Other Option” workout listed below. If choosing this option, please let your coach know, and try to self-organize!

“FITNESS” & “PERFORMANCE”

A. Strength Work
Five sets of:
Deadlift @30X1
*Set 1 -- 3 reps
*Set 2 -- 3 reps
*Set 3 -- 2 reps
*Set 4 -- 2 reps
*Set 5 -- 2 reps
Rest 2 minutes between sets

Make all sets decently heavy, building off of prior weeks. If you are feeling good, push the last two sets (without compromising form)

OR

Four sets of:
Barbell Hip Thrust x 8 reps @ 20X1
Rest 45 seconds
Single Arm Kettlebell Bench Press x 8-10 reps each arm @ 2011
Rest 45 seconds

B. Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Chest-to-Bar Pull-ups
6 Tall Box Jumps (or Tall Step-Ups)
8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm; heavy)
10 Single Arm Overhead Walking Lunge Steps (5 each arm)

*Try to set a pace that allows you to "grind it out" for the 12 minutes, keeping a focus on solid, effecient movement -- not speed.

C. (Optional) Core/Arms
Two or Three sets of:
8-10 Plank Body Saws
10-12 Dumbbell Skull Crushers
16-20 Banded Bicep Curls

“OTHER OPTION”

A. Strength/Skill
Four sets of:
Power Clean + Push Jerk x 1.1.1.1
Rest 10 seconds b/t singles
Rest 90 seconds b/t sets

Build over the four sets to a tough cluster of 4.

B. Fast-Paced Intervals
Three or Four sets of:
12/10 Calorie Ski
Rest 20 seconds
8 Lateral Burpees Over a 50 lb Dumbbell
Rest 20 seconds
12/10 Calorie Bike Erg
Rest 2 minutes

Try to increase effort each set, finishing at a near sprint.

C. Breathe
Complete as many rounds and reps as possible in 10 minutes of:
10/8 Calorie Row
10/8 Calorie Bike Erg

Try to stay consistent for the entire 10 minute period. Track times for each round if you want to stay extra accountable.

“ENDURANCE (AKA SWEAT SESH)”

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