Monday 9.16.2024

“FITNESS”

A. Three sets of:
Front Squat or Kettlebell Front Squat x 6-8 reps* @ 3011
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 30 seconds
Banded Face Pulls x 10-12 reps @ 21X1
Rest 30 seconds
Plank or Weighted Plank Hold x 30-40 seconds
Rest 60-90 seconds

B. Every 8 minutes, for 24 minutes (3 sets) for times:
30/24 Calorie Row
20 Walking Lunges with Kettlebells or Dumbbells
400 Meter Run or Ski Erg

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 3 reps @ 70-80%
*Sets 3-4 – 3 reps @ 80-85%
*Sets 5-6 – 3 reps @ 85-90%

*If you don't have percentages off of which to base your sets, simply build from a 6-7/10 RPE up to an 8-9/10 RPE by your final sets.

B. Every 8 minutes, for 24 minutes (3 sets) for times:
30/24 Calorie Row
20 Walking Lunges with Kettlebells in Farmers Hold (24/16 kg)
400 Meter Run or Ski Erg

*For those that can handle it, try upping the KB weights to 32/24 kg each hand.

*If you are getting over 3 minutes of rest between your sets, consider performing some 30-40 second Plank Holds between your intervals

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg