Friday 1.13.2023

Coach’s Notes:

Choose your option for Part B based (and A, for that matter) based on how your body feels from the past week of workouts. If you want to keep things a little more slowed down, with a focus on quality, opt for the “Fitness” side; if you want to push the pace and move fast, go with “Performance.” While this is pretty much the case on most days, I figured I’d give a reminder, as well as a note for those that may be new to the program!

“FITNESS”

A. Three sets of:
Front-Racked Alternating Reverse Lunges x 12-16reps @ 30X1
(make your patella hover just lightly touch the ground on each rep -- hold a Barbell, Kettlbells, or Dumbbells in a Front Rack position)
Rest 15 seconds
Ring Rows x 8-10 reps @ 2011
Rest 15 seconds
Tempo Push-ups x 10-12 reps @ 1011
Rest 15 seconds
Strict Hanging Knee Tucks x Max Reps in 60 seconds
(each rep start with a full 1-second pause in the hang position — no swinging or rebounding reps)
Rest 60-90 seconds

B. Strength Endurance (aka “PUMP”) Conditioning:

Complete as many rounds and reps as possible in 14 minutes, with a focus on tempo and quality movement:
10 Supinated Grip Barbell Bent Over Rows
12 Goblet Cyclist Squats
14 Banded Bicep Curls
16 Russian Twists (R+L=1)

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps

*Sets 1-2 – 70-75% of 1-RM
*Sets 3-4 – 75-80%
*Sets 5-7 – 80% or more

B. Complete as many rounds and reps as possible in 14 minutes of:
7 Hang Power Cleans (135/93 lb)
14/12 Calorie Row
21 Wall Balls (20/14 lb)

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.