Friday 12.1.2023

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3010
Rest 45 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 2010
Rest 45 seconds
Front Leaning Rest on Rings x 40-60 seconds
Rest 45 seconds

B. Against a 5-minute clock, complete:
3.6.9.12.15.18….
Goblet Squats
*5/4 Calorie Bike, Ski, or Row after each set

Immediately into…

Against a 5-minute clock, complete:
3.6.9.12.15.18….
Russian Kettlebell Swings
*5/4 Calorie Bike, Ski, or Row after each set

Treat this as one continuous 10-minute AMRAP, and use the same machine for both sections.

“PERFORMANCE”

A. Five sets of:
Tempo Back Squat x 3 reps @ 32X1
Rest 2-3 minutes

*Set 1 — RPE 6/10
*Set 2 — RPE 7/10
*Set 3 — RPE 8/10
*Sets 4&5 — RPE 8-9/10

Base your loading off of the last two weeks, but don’t sacrifice tempo and mechanics for heavier weights.

B. For time:
20 Power Cleans (135/95 lb)
40 Wall Balls (20/14 lb)
15 Power Cleans
30 Wall Balls
10 Power Cleans
20 Wall Balls

Compare to 6.17.2022

Cooldown
FYF

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total