Tuesday 1.18.2022

“FITNESS”

A. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 -- Deadlift x 6 reps
Minute 2 -- Tall Box Jump x 4-6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 6 reps if done properly)
Minute 3 -- 30 Second Front-Leaning Rest on Rings (use the remainder of your time to change the loading on your Deadlift)

Parts B & C: Same as "Performance"

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Deadlift
*Set 1 – 5 reps @ 55% of 1-RM
*Set 2 – 4 reps @ 65%
*Set 3 – 3 reps @ 75%
*Sets 4-7 – 2 reps @ 83-88%

If you do not know your 1-RM Deadlift, based these sets off feel; if you completed all of your sets on 1.7.2022, try to add 3-5% to those.

B. Three sets of:
Turkish Get Up x 1 rep each arm (as heavy as possible)
Rest as needed
Tall Kneeling Diagonal Band Pull Aparts x 10/side @ 2011
Rest as needed

C. Against a 90-second clock, complete:
12/9 Calorie Echo Bike
Burpees x Max Reps

Rest 90 seconds, and complete four sets for max reps. Go HARD on these!

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first