Friday 9.23.2022

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Goblet Cyclist Squats (narrow stance, heels elevated) x 8-10 reps @ 3011
Minute 2 — Trap-3 Raise (both arms — very light weight) x 10-12 reps @ 2010
Minute 3 — Front Leaning Rest on Rings x 30 seconds

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Left Leg Bulgarian Split Squat x 6 reps @ 30X0
Minute 2 — Right Leg Bulgarian Split Squat x 6 reps @ 30X0
Minute 3 — Banded Upright Rows x 10-15 reps

*Load the Bulgarian Split Squat by holding 1 or 2 Dumbbells in a suitcase hold; if necessary, use a pvc pipe to assist with balance here.

C. For time:
40/32 Calorie Row
40 Burpee Box Jump-Overs or Step-Overs

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Clean + Hang Squat Clean

Start your sets at about 60% of your 1-RM Power Clean, and build in load to something heavy for today

B. Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 — Barbell Front Racked Left Leg Bulgarian Split Squat x 6 reps @ 30X0
Minute 2 — Barbell Front Racked Right Leg Bulgarian Split Squat x 6 reps @ 30X0
Minute 3 — Banded Upright Rows x 12-15 reps

C. For time:
40/32 Calorie Row
40 Burpee Box Jump-Overs (24/20")

“ENDURANCE (AKA SWEAT SESH)”

50-40-30-20-10
Row Cals
Ski Cals
Bike Cals