Friday 12.3.2021

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest as needed

-OR-

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes, hamstrings, and abs for as long as you can hold)
Rest 60 seconds
Banded Bicep Curls x 30-45 seconds @ 1010
Rest 60 seconds

B. Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – 4-6 Bar Muscle-Ups or 4-8 Strict Pull-ups
Station 2 – 120-ft Sandbag Bear-Hug Carry
Station 3 – 8-12 Strict Handstand Push-ups or Seated Dumbbell Presses
Station 4 – 12-16 Alternating Reverse Lunges w/ Heavy DBs or KBs
Station 5 – 40 Second Plank Hold

You should be able to complete each station in 35-45 seconds. Please adjust the repetitions or loads to ensure that you’re falling under or within that range.

**Note: If you are feeling overworked in any area from the past few days (shoulders, lower back, etc.), replace one (or more) station with 9-15 Calories on any cyclical modality -- Row, Ski, or Bike. Aim for 85-90% effort for 35-45 seconds.

“ENDURANCE (AKA SWEAT SESH)”

40-45 minutes @steady pace:
2k Bike Erg
200ft Farmers Carry @moderate
750m Row
60 Second Plank Hold
100 Single Unders