Friday 7.8.2022

“FITNESS” & “PERFORMANCE”

A. Two sets through of 20-30 seconds at each station:
Banded Palloff Hold (Left)
Banded Palloff Hold (Right)
Banded Lateral Walk (Left)
Banded Lateral Walk (Right)
Single Arm Plank Hold (Left)
Single Arm Plank Hold (Right)
Split Squat Pulses (Left)
Split Squat Pulses (Right)
Rest 60 seconds

You should be able to complete this entire Glute/Core circuit in less than 12 minutes.

B. Every 2 minutes, for 30 minutes (3 sets):
Station 1 – 400 Meter Run
Station 2 – 15/10 Strict Pull-Ups (*Advanced Option: 15/10 Ring Muscle-Ups)
Station 3 – 30 Wall Balls (20/14 lbs)
Station 4 – 20 Hang Power Cleans (155/103 lb)
Station 5 – 15 Burpee Box Jump-Overs (24/20")

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

“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)