Monday 12.12.2022

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Sumo Deadlift x 4 reps @ 21X1

Try to build from the loads you used on 12.2.2022, or base these off of feel, sticking to the prescribe tempo. Aim to build from a 6/10 to an 8/10 effort over the course of your sets.

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Station 1 – Right Leg Dumbbell Russian Step Up x 8-10 reps @ 20X1
Station 2 – Left Leg Dumbbell Russian Step Up x 8-10 reps @ 20X1
Station 3 – Side Plank or Star Plank x 20 seconds each side

Choose a box that is on the lower side here (1-2 inches below the knee). If needed, you can stack plates to achieve an appropriate height.

C. Option 1: Burner
Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 – 10-12 Goblet Cyclist Squats @ 20X0 + 12-15 Second Ski Sprint
Station 2 – 30 Seconds of Plank Kettlebell Drag Throughs + 12-15 Second Bike Erg Sprint

OR

Option 2: Lactic Sprints
Every 3 minutes, for 12 minutes (4 sets):
300 Meter Row @ very high effort

Goal is to really push it here. Four sets should be plenty if you approach this correctly.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)