Tuesday 12.19.2023

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 4 reps @ as heavy as possible

Base these percentages off of your most recent Back Squat 1-RM. If you made all of your sets comfortably last week, increase the loading by 3-5% today.

OR

Three sets of:
Back Squat or Goblet Squat x 6-8 reps @ 3010
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Banded Face Pull x 10-12 reps @ 2111
Rest 45 seconds

The Back Squat reps have decreased from last week; try to increase the loading from that session.

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Power Cleans (115/73) or Kettlebell Swings
10 Box Jump-Overs (24/20")

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (115/73) or Goblet Squats
30 Double-Unders or 5/4 Calorie Ski or Row

C. (Optional) Two sets of:
Kettlebell Star Plank or Side Plank x 20-30 seconds each side
Rest as needed between sides

Cooldown
Childs Pose Thread the Needle x 30 seconds each side
Couch Stretch x 40-60 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets