Thursday 6.6.2024

“FITNESS”

A. Three or four sets of:
Front Rack Split Squat x 6 reps each leg @ 30X1
Rest 60 seconds
Three Point Single Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds

Perform all of your working sets with a focus on quality movement. Try to increase loading from 5.21.2024.

B. Against a 3:30 clock, complete:
420/350 Meter Row
21 V-Ups or Tuck-Ups
Max Reps of Wall Balls in time remaining

Rest 90 seconds, and complete three sets for max reps.

Cooldown
Couch Stretch x 40-60 seconds each side
Seated Straddle Stretch x 60-90 seconds

“PERFORMANCE”

A. Same as "Fitness"

B. Against a 3:30 clock, complete:
Three rounds of...
35 Double-Unders
7 Toes to Bar
then...
Max Reps of Wall Balls in time remaining

Rest 90 seconds, and complete three sets for max reps.

“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)