Friday 10.14.2022

“FITNESS”

A. Take 12 minutes to build to an 8-RM Bulgarian Split Squat with each leg

*Hold 2 DBs or KBs in a suitcase carry. There is no prescribed tempo for this test -- simply find the heaviest weights that you can handle for 8 reps without losing your balance.

then...

Two or three sets of:
Supine Medball Hamstring Curls x 10-15 reps
Rest 30-45 seconds
Reverse Snow Angels x 8-10 reps @ 2020
Rest 30-45 seconds

B. For time:
21-18-15-12-9-6
Row Calories (Ladie's RX = 18-15-12-9-6-3)
Goblet Squats (24/16 kg)
*10 Plank Kettlebell Drag Throughs after each set

“PERFORMANCE”

A. Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM. If you are not feeling it today, but have put in the work over the past eight weeks in building, you can make this up early next week.
Compare to (more recently) 6.27.2022

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Time Cap: 15 minutes

Coach's Note: This is a Performance tester that we LOVE hitting on regularly, as means of testing your short-to-mid range capacity on common CF movements. Compare to (most recently) 5.13.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike