Friday 1.28.2022

*We are watching the weather closely, and will update if there are any changes to the schedule for Saturday!

“FITNESS”

A. Three sets of:
Single Arm Dumbbell Row x 6-8 reps each arm @ 21X0
Rest 30-45 seconds
Kettlebell Goblet Kang Squats x 10-12 reps
Rest 30-45 seconds
Zottman Curls x 8-10 reps @ 3111
Rest 30-45 seconds
Half-Kneeling Banded Pallof Press x 12-15 each side @ 10X1
Rest 30-45 seconds

B. Every 2 minutes, for 20 minutes (10 sets) for times:
200/150 Meter Row or Ski Erg (or 400/300 Meter Bike Erg)
10 Air Squats
10 Kettlebell Swings

“PERFORMANCE”

A. Take 15-20 minutes to build to approximately 80-85% of your 1-RM Clean & Jerk

B. Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:
200/150 Meter Row or Ski Erg (or 400/300 Meter Bike Erg)
2 Clean and Jerks

Sum the total amount of weight successfully lifted in the 20 Clean & Jerk attempts.

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min