Friday 1.6.2023

“FITNESS”

A. Every 90 seconds, for 12 minutes (4 sets of each):
Station 1 — Barbell Hip Thrust x 8-10 reps @ 30X0
Station 2 — Single Arm Arnold Press x 6-8 reps each arm @ 20X0

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps Left Leg @ 20X0
Minute 2 — Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps Right Leg @ 20X0
Minute 3 — Banded Face Pull x 12-15 reps @ 21X1

C. Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Box Step-Ups (3 each leg — 12-16” box)
9 Dumbbell Front Squats
12 Dumbbell Plank Rows (6 each arm)

Compare to 5.8.2019

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 6 reps @ 50% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80-85%

If you do not know your 1-RM Deadlift, based these sets off feel, with the goal of hitting three moderately heavy sets of three (with good mechanics) to finish.

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps Left Leg @ 20X0
Minute 2 — Hand Supported Suitcase Bulgarian Split Squat x 8-10 reps Right Leg @ 20X0
Minute 3 — Banded Face Pull x 12-15 reps @ 21X1

C. Complete as many rounds and reps as possible in 9 minutes of:
9 Chest-to-Bar Pull-ups (or 6 Strict Pull-ups)
12 Box Jump-Overs (24/20")
15 Wall Balls (20/14 lb)

Compare to 5.8.2019

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28-36 minutes (7-9 sets):
200 Meter Row or Run
400/300 Meter Bike Erg
200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.